Three Deep Breaths - A Micro Practice

Micro practices are powerful short practices for daily life at home or at work – for moments of stress, overwhelm, panic to help us come back to the present moment, to create some space in which we can clearly see what’s actually happening – and respond with choice rather than react.

Transcript

The first micro practice is called three deep breaths.

Beginning by taking the attention to the feet,

Sensing the contact of the feet with the ground and the earth beneath.

What are some sensations in the feet?

What do you notice?

And now gently taking the awareness to the sitting bones in contact with the seat we are sitting on.

Perhaps noticing the pressure of the weight of the body against the surface of the chair.

Slowly now taking the attention to the hands.

What's happening here?

Are the hands warm or cold,

Tingly or soft?

What do they feel like?

What do they feel like?

And now taking three deep breaths.

Noticing the air flowing in and flowing out.

Slightly extending the out breath,

Breathing out long.

Dropping down into the body on the out breath,

Letting go.

Finding ease and release on the out breath.

What do you notice?

What do you notice?