This is the three steps breathing meditation.
This meditation is a short mindfulness practice that you can use at any time throughout the day especially when you need to ground a little bit.
So we're going to start the practice by sitting in a comfortable position cross-legged in a cushion or seated on a chair with your feet on the floor with a dignified posture,
Strong upright back soft belly and a soft open heart.
If you need to do some movements or stretch just feel free to do so.
When you feel at ease I invite you to gently close your eyes or have a soft gaze in front of you if you prefer.
Allow your breath to settle by inhaling softly and exhaling feeling your feet on the floor grounding you.
Next we're going to check in how are you feeling right now?
What thoughts are coming for you at this present moment?
No need to change them in any way just observe how your mind is.
It might be the case that you have no thoughts at all and that's okay too just noticing what is here for you right now.
Now let's check in what's going on with your emotions in a curious and open way.
What mood are you in?
Are they like heavy thundery clouds or are they like little fluffy ripples in the sky?
Just acknowledge what is here,
No right no wrong.
Bring awareness to your body sensations.
Perhaps you are feeling some discomfort,
Tension,
Tingling.
Just noticing how your body feels.
Maybe you're aware of parts of your body that are lighter,
Relaxed,
Warmer or cooler.
Observing the weather of your sensations,
Feelings,
Emotions and no need to change them in any way and allowing them to be as best as you can.
Now bring awareness to your breath.
Where are you feeling your breath?
Perhaps the falling and rising of the breath in your chest or the cold air in your nostrils or the tip of your nose.
Just noticing every inhale and exhale.
No need to force or change the breath in any way and if your mind have traveled somewhere,
Kindly and gently bring it back to the sensations of the breath.
No need to do anything,
Go anywhere.
Just being here in this moment.
Now allowing your awareness to expand outwards to include all the sensations of sitting here.
Maybe you are feeling the air in your skin or maybe you're noticing sounds around you appearing,
Disappearing.
Perhaps your connection to the earth.
Now letting the practice go,
Start to deepen your breath.
Slowly bringing some movements by wriggling your fingers and your toes.
When you're ready,
Gently open your eyes back to the room.
Thank you.
