Three Step Breathing Space

The intention of this practice is to recognise and acknolwedge our experience with kindness, and anchor ourselves in the present moment with the support of the breath as an anchor. This is a short practice which helps us bring mindful awareness to moments in everyday life. If the breath is not comfortable, you can adapt this practice to include the support of a different anchor such as sounds or the physical sensations of feet on the floor.

Transcript

Three-step breathing space,

Bringing awareness to your posture,

Noticing the weight of the body going down,

Feet on the floor,

Noticing points of contact with the seat or the surface that you're resting on and at the same time aware of the height of the body going up,

Resting here grounded.

Coming into the first step of the breathing space,

Noticing and acknowledging what's my experience right now,

Noticing and acknowledging perhaps thoughts in the mind,

Emotions that are here,

Physical sensations in the body and as best you can allowing your experience to be as it is in this moment and when you're ready moving to the second step of the breathing space,

Gathering the awareness and bringing the attention directly to the sensations of the breath,

Breathing itself deep in the belly,

Feeling the sensations of breathing and whenever you notice that the mind has wandered,

That the attention has left the breath,

Just acknowledging wherever the attention has gone to and gently with a sense of kindness returning the attention to the breath and the sensations of breathing deep in the belly and when you're ready moving to the third step of the breathing space,

Expanding the awareness around the breath,

Becoming aware of a sense of the body as a whole and including an awareness,

The sense of the breath breathing itself in the whole of the body and as best you can inviting you to bring this expanded sense of awareness into the next moments of your day.

Reviews

This very short, keep focused on your breath meditation is a perfect reminder to come back to the present moment for when we don’t have a lot of time. Thank you. 🙏❤️