This practice is called the 3-minute breathing space.
There are three steps to this practice and it's been designed to use out in the big wide world when mindful awareness would be helpful.
So step one of the breathing space is becoming aware.
Where by we become more aware of how things are in this moment.
We deliberately adopt an erect and dignified posture whether sitting or standing.
Then bringing your awareness to your inner experience.
Ask yourself what is my experience right now?
What thoughts are going through my mind?
What feelings are here?
What body sensations can I notice right now?
A little like a moment to moment snapshot.
Step one,
Becoming aware.
Step two of the breathing space is the gathering step.
Here we redirect our attention to focus on the physical sensations of breathing itself.
Moving in close to the sense of the breath in the body.
Feeling the sensations of the abdomen wall expanding and retracting.
Following the breath all the way in and all the way out.
In step two of the breathing space we are gathering our attention to the breath.
Using breathing to anchor ourselves in this present moment.
And then we move to step three of the breathing space expanding.
I invite you to expand your field of awareness around the breathing.
So that it now includes a sense of the body as a whole.
Posture,
Facial expression,
Becoming aware of any sensations in the body.
Taking your awareness to these sensations.
As best you can,
Seeing if it's possible to bring this expanded awareness to the next moments and the next moments of your day.
