The 3- Step Breathing Space

This short practice helps us out of automatic pilot mode and reconnects us with the present moment experience. The first step is to ground us in awareness of what's happening now: thoughts, feelings, and sensations that are present. Then attention is gathered at the breath in the centre.

The third step is to open our attention and expand.

Inspired by the classic practice of Segal, Williams, and Teasdale.

Transcript

Becoming aware and intentionally adopting an upright and dignified posture,

Signaling your intention to be present,

Whether sitting or standing,

And if possible close your eyes.

Then bring your awareness to your inner experience and simply acknowledge it.

Asking yourself,

What is my experience right now?

What thoughts are going through the mind?

As best as you can,

Acknowledge thoughts as mental events coming and going.

What feelings are here?

Turn towards any sense of discomfort or unpleasant feelings,

Acknowledging them without trying to make them different from how you find them.

What body sensations are here?

Perhaps quickly scan the body to pick up any sensations of tightness or bracing,

Ease or discomfort.

Let go of it,

Acknowledging the sensations.

Now gathering and focusing attention at the belly and become aware of the rise and fall of the breath as it moves in and out.

Stay with the physical sensations of the breath,

Belly expanding as the breath comes in and falling back as the breath goes out.

Follow the breath all the way in and all the way out.

Use each breath as an opportunity to anchor yourself into the present.

And if the mind wanders,

Gently escort the attention back to the breath.

Now expand the field of awareness around the breathing so that it includes a sense of the entire body,

Your posture and facial expression as if the whole body was breathing.

Become aware of the whole body,

Breathing moment by moment.

Become aware of the space you are in,

The space beyond the body,

Opening to life as it is.

Preparing yourself for the next moments of your day.