Breathing Space Meditation

This meditation is meant to help you get to present your immediate experience without judging it. It relaxes the mind, softens the body, and can deepen your sense of oneness with your surroundings, in just 5 minutes. This meditation is very versatile. You can use this as a morning kickoff, quick work break reset, or deepening your sleep after a long day.

Transcript

Take a posture that is relaxed,

Dignified,

And erect,

But not stiff.

Come into the moment and into your body.

Now close your eyes.

Try to become aware,

Really aware,

Of what is going through your mind.

Try to only notice these thoughts,

Not to judge or intentionally change them.

What feelings are there in the moment?

Again,

We are only noticing them,

Not trying to change them.

Try to turn toward any sense of discomfort or unpleasant feelings.

Don't try to push these out,

Just acknowledge them.

Are there sensations of tension or pain in the body?

We can respond to them by saying,

There you are,

That's how it is right now.

Now that you are in the present moment,

You have stepped out of Automatic Pilot.

We are going to bring our attention to the movement of the breath.

So now let's really gather ourselves,

Focusing attention on the movements of the abdomen,

The rise and fall of the breath.

Focus on the movements of the abdomen wall,

On the feeling of the breath coming and going through your nostrils,

Moment by moment,

Breath by breath,

As best you can.

Feeling yourself in the moment,

Using the anchor of the breath to really be present.

And now as a third step,

We are going to allow our awareness to expand again,

As well as being aware of the breath,

We include a sense of the body as a whole.

Move into a more spacious awareness.

Feel the body as a whole,

Including any tightness or pain.

Feel the breath as if the whole body is breathing.

Notice any sounds around you,

Any thoughts that may be coming and going through your body,

Holding it all in this slightly softer,

More spacious awareness.

And then when you're ready,

Just allowing your eyes to open.