Breathing space.
Take a few moments to bring awareness to your posture.
Make some adjustments if this allows you to feel more comfortable and alert.
You may want to close your eyes if this is possible or rest your gaze on a particular spot in front of you.
Now beginning by asking yourself,
How are my mind and body right now?
What thoughts are passing through my mind?
What emotions am I feeling?
How am I feeling in my body?
You may find it easy to spot thoughts,
Feelings or sensations.
You may feel that your mind is racing or that it is difficult to see what is happening.
Whatever is here now in your experience,
Just taking some time,
Being curious about what this moment is like without needing to change it.
Now as you feel ready to do so,
Bringing your attention onto the breath,
You may focus on the sensations of the breath going in and out through the nostrils or the mouth or the rise and fall of the chest or abdomen.
Simply observing each breath as it flows in and as it flows out without needing to change your breath in any way.
And knowing that we are always breathing and we can always turn to the breath to anchor us in the present moment.
And if your mind wanders,
Know that that is okay.
Make a note of what has caught your attention and gently bring your focus back to your breathing.
Now making a conscious choice to expand the focus of your awareness from the breath and into the rest of the body so that your awareness encompasses your body as a whole.
Being aware of your posture and perhaps lightly scanning the body,
Exploring any sensations that are present now.
Maybe ask yourself again,
How are my mind and body right now?
And bringing a sense of acceptance to whatever is present.
And as this short meditation exercise comes to a close,
See whether you can carry this sense of awareness into the next moments.
