3 minute breathing space.
The breathing space can be practiced anytime when you would like a little break or maybe when you would like to de-stress.
Now let's start.
Be comfortable standing,
Sitting or lying down.
You can close your eyes or if you prefer keep your eyes open with a gentle gaze.
To begin become aware of this present moment.
Notice your body and any sensations that you might notice in your body.
Be curious and aware of your experience right now as it is.
Just observing and noticing.
Become aware of your thoughts.
What thoughts are going through your mind right now?
And then become aware of your emotions.
Do you feel any emotions right now?
If yes,
What kind of emotions?
Just try to observe like you're stepping back and out of your experience.
Just observing and accepting what is without the need to change anything.
And then when you're ready bring your awareness to your belly and your breathing.
Notice the breath flowing in and out of the belly.
Feel the whole of your in-breath and the whole of your out-breath.
Breathing in and breathing out.
With no need to change the flow of your breathing.
Just explore the feeling of your breath.
If your mind wanders,
That's okay.
Just as soon as you realize that your mind has wandered,
Guide it kindly back to your breathing to only focus on your breathing.
And then expand your focus on the experience of the body as a whole.
Body and breath.
Get a sense of your whole body.
Be aware of your posture and your feet on the ground.
Be open to whatever sensations are arising for you from moment to moment.
As best as you can,
Whether pleasant or unpleasant.
You can stay with this little mini meditation as long as you like or you might like to close and finish now.
