Hi it's Mandy here.
Welcome to the three minute breathing space.
The purpose of this practice is to take a circuit breaker.
Our tendency is to operate on automatic pilot quite a lot.
Doing,
Thinking,
Rushing around.
So this meditation is just a chance for you to stop,
Take a breath,
Check in.
It has three parts.
So starting with part one,
Just an intentional pause.
Maybe taking a deep breath,
Settling in,
Arriving here to this moment.
So becoming aware of the body.
Checking in with any sensations that are here,
Any tightness or tension.
Not judging,
Just trying to notice what's already here.
What about your emotions?
Just noticing with kindly acceptance,
Not trying to push anything away or make anything different.
And what about thoughts?
Can you look at your thoughts rather than getting carried away by them?
And next we narrow our attention a little bit,
Just to the sensations and movements of the breath in the body.
Connecting with the place where you feel the breath most strongly in your body.
That might be in the belly,
The chest,
The nostrils,
The movements at your shoulders or somewhere else in the body.
Just being curious,
Noticing the quality of your breath.
No need to change or force or alter the breath in any way.
Just connecting to that natural rhythm and flow of the gentle breath.
Rising and falling,
Inhaling and exhaling.
Just being with this breath and this breath.
If you notice your mind's wandered away from the breath,
That's okay,
Don't worry.
That's normal,
That's what our minds do.
As best you can just noticing where your attention has gone and then kindly guiding it back to the breath.
Anchoring yourself into the safety of this present moment.
Just breathing.
And then broadening your awareness now to take in the whole body again.
Your body sitting here in this moment.
Just breathing with all of your experiences.
Sensations in the body that are here.
Any emotions or thoughts that are bubbling up.
Perhaps they're the same,
Perhaps they're different from when you began.
Just allowing and letting be whatever is here.
And perhaps taking a moment to just offer yourself a moment of compassion.
Maybe there's some words that resonate for you.
Maybe there's a gesture that you can offer yourself like a hand on the heart.
Just checking in is there anything that you want to remember from taking this breathing space?
Anything you'd like to take in to the next moments of your day?
Thanks,
See you next time.
