Welcome to the three step breathing space meditation.
You might like to imagine this breathing space is forming the shape of an hourglass.
The wide opening at the top of the hourglass is like the first step of the breathing space.
We open up our broad beam awareness and gently acknowledge whatever comes and whatever goes in our experience.
The second step of the breathing space is like the narrowing of the hourglass's neck.
Here we adopt a narrow spotlight of attention on our breath as it comes and goes.
We focus on the physical sensations of breathing,
Gently inviting the mind back to the breath when it wanders away.
This helps us to anchor the mind,
Grounding us back in the present moment.
And the third step of the breathing space is like the broadening base of the hourglass.
Once again we open up our broad beam of awareness,
Opening to life as it is,
Preparing ourselves for the next moments of our day.
Take a moment to get comfortable.
You can sit or stand or lie down.
Close your eyes if you're comfortable to do so.
Bring your awareness inwards.
Just notice what's going on for you.
Acknowledge what's right here,
Right now.
Ask what thoughts are travelling through my mind right now.
As best you can,
Let your thoughts come and let your thoughts go.
Notice them,
Be curious about them,
But try not to latch on and follow them.
What feelings are right here right now?
Be turned towards any sense of discomfort or unpleasant feeling.
Acknowledge them,
Welcome them without trying to make them different from how you find them.
What body sensations are here right now?
Take a moment to scan your body.
Notice any sensations,
Tightness,
Clenching,
Heat,
Coolness.
Acknowledge these sensations without trying to change them in any way.
Now redirecting your attention to a narrow spotlight on the physical sensation of breathing.
Move in close to the physical sensations of the breath in the belly.
Expanding and inflating as the breath comes in and falling,
Deflating as the breath goes out.
Gently follow your breath all the way in and all the way out.
Let each breath anchor you to this present moment.
If your mind wanders,
Gently bring your attention back to the breath.
Now expand the field of awareness around the breath so that it includes a sense of your whole body,
Your posture,
Your facial expression as if your whole body was breathing.
If you're aware of any sensations of discomfort,
Tension,
Feel free to bring your focus right in.
Imagine the breath could move into and around those sensations.
Become aware of your whole body moment by moment.
The sounds around you,
The room around you,
Your whole body breathing right here,
Right now.
Here you are,
Gently but firmly reaffirming a sense that you have a place in this world.
Your whole mind body just as it is in all its peace,
In all its dignity and all its wholeness.
Namaste.
