Breathing Space

The breathing space practice is a short practice that can offer moments of space through out your day. I like to think of them as tea breaks for the mind and body. This audio explains a little more and then guides you through a practice. You can use this anywhere and at anytime through your day.

Transcript

The breathing space.

Before we go into the actual practice,

I just wanted to introduce you to the breathing space.

You know when you've had a really busy day and you've probably absolutely enjoyed stopping just for that nice hot cup of tea?

Just think about that for a moment because that doesn't merely give liquid for the body.

It actually gives us a chance to relax and unwind just for that moment.

And that's why this breathing space,

Also known as a mini meditation,

Is also like a tea break for the mind.

But you know beyond relaxation the breathing space really enables you to check what's going on in your body,

In your mind and in your heart.

It's not about getting rid of any feelings or thoughts.

It's just being able to look at these from a clearer perspective.

So when we go into the practice you'll notice that there's three stages.

And the first is all about how we're seated,

Our posture and how that feels.

The second stage is about our actual breathing.

And the third stage is consciously expanding,

Really expanding the way we breathe,

Which I'll also talk you through.

And when you do it I invite you to be really experimental.

You might want to try a gentle smile on your face whilst doing the breathing and just see if that gives you a different more positive effect on your mind.

And if it does,

Use that every time.

A simple way of achieving that rather than just looking like you've got a cheesy grin on your face is to hold a pen or a pencil between your teeth so you get that natural smile.

And just noticing what effect it has on your mind and the way that you feel.

Secondly,

Imagine this whole meditation,

This whole breathing space in the shape of an hourglass.

So just imagine how that looks and you're focusing your awareness in that same way.

So starting from the top it would be wide and open to begin with.

And then as you come into the practice it would narrow and become more focused as we focus very directly on on our breath before expanding out again as we're consciously expanding into the awareness and spaciousness.

So kind of recognizing that shape as you work your way through this breathing space.

The breathing space meditation encapsulates the core of mindfulness in a really portable way.

So what are the benefits of doing this?

Well you move into a restful being mode of mind,

Your self-awareness can increase,

Your self-compassion can increase just by affording yourself the space to be kinder to yourself rather than being critical and overly demanding on yourself.

You know if you're having a tough day then this breathing space will offer you the time to let go of your concerns,

Forgive any mistakes and come back to this present moment.

You can create more opportunities to make more choices,

You can switch off from operating from your automatic pilot that we all kind of default to.

So talking on automatic pilot,

Have you ever eaten a whole meal and realized that you haven't even really tasted it?

You're most likely to have been on automatic pilot.

We're so used to eating we just fill our mind with other things,

You know,

We very rarely concentrate on the actual food and the eating aspect.

There's an omni TV scrolling through your mobile,

You know,

Or running through your to-do list.

Mindfulness helps you to become observer of your experience rather than feeling trapped by it.

And you can really see things from a different perspective,

You know,

Have you ever taken a comment to personally?

I certainly have,

But whether you have other ways to reacting,

Whether you realize the person may be stressed out,

You can make a big deal out of nothing.

And that normally signifies the level of stress that you are also under.

But the pause offered by this breathing space can really help you to see things in different ways.

It can create space for new ideas.

You can also walk the bridge between a formal and informal practice.

It can be good to incorporate it in between activities and attaching it to activities so it becomes an anchor.

It could be before or after meal times,

Could be the thing that you do when you wake up,

Or the last thing you do go into bed.

It could be your go-to practice when a difficult thought or emotion arises.

You know,

You can really use it and use it consciously and mindfully to look after you,

To look after yourself.

So we're going to move into the practice itself now.

And I invite you to sit upright with a sense of dignity,

But don't strain your back or your neck.

If you can't sit up straight,

Try laying down or leaning onto the back of the chair to support your back.

Or even curling is acceptable.

So sitting in your particular and specific posture,

That can give your mind a positive message that you are about to do something different.

Then think about what bodily movements and sensations you are aware of right now,

Right in this moment.

See if you can really feel your posture,

Becoming aware of any aches or pains or any unpleasant or pleasant sensations.

Accepting them just as they are,

As far as you can.

What emotions are you aware of at the moment?

Perhaps noticing where you actually hold them,

Be it in your heart or your belly.

Just noticing them.

And what thoughts are you aware of?

What's passing through your mind at this precise moment?

Become aware of your thoughts and also the space between your thoughts and yourself.

If you can,

Simply observe them,

Rather than getting caught up in them.

And then softly place your focus and your attention onto the belly area,

The real deep abdomen area.

Taking a deep breath in and really feeling the whole of your breath.

Feeling it going all the way down into your belly.

And as you breathe out,

Feel that whole breath out.

You actually don't need to change your breathing.

You don't need to increase the rate or decrease it.

Just become conscious and mindful in a warm,

Curious and friendly way.

Perhaps noticing how each breath is slightly different.

If your mind wanders away,

Which it may,

Just gently guide it back to your breathing.

Feeling the air going up through your nostrils.

Noticing how that feels on your skin.

And those tiny,

Minute hairs.

As you breathe out,

Noticing the change in temperature.

Allowing yourself to become really curious.

Feeling your own sensations.

And recognizing just how precious every single breath is.

Next,

We're going to consciously expand your awareness.

From the belly to the whole of your body.

And see if you can get a sense of the entire body breathing.

Which it is,

Through our largest organ,

The skin.

So see if you can take a deep breath in and feel it through your skin.

Feeling it through every area.

From your torso,

Your legs,

Your arms,

The back of your neck.

Just allowing that spaciousness and awareness.

Heightening throughout your body.

Noticing how your body feels.

Noticing the sensations and those really,

Really tiny movements within.

And just accepting everything as it is.

Accepting you as you are.

Perfect and complete just as you are.

Right in this moment.

In this very present moment.

Accepting all.

Gently come out of this practice.

Returning to observing your breath.

If you've had your eyes closed,

Maybe gently opening your eyes.

Bringing touch.

Feeling your own skin.

And awakening your body with tiny movements.

Just allow yourself a few moments to come out of this practice in a way that feels right for you.

Thank you.