Short Breathing Space

This short meditation is used to invite stillness, clarity, and a more spacious perspective. Designed for both moments of stress and those moments when you only have four minutes for a little breathing space. We’ll work to identify current experience, connect to breath, and perhaps find more spaciousness for whatever might come next. I hope it’s helpful. With a smile, Mike. PS: Although I don’t instruct it, feel free to keep your eyes open or closed for this session.

Transcript

Friend,

Taking time now,

Gaining a sense of this moment,

Allowing the body to be in a posture that is at the same time comfortable and alert,

Awake.

Perhaps becoming aware of the contact points of your body with the surface beneath you.

Gaining a sense of length in the back body from the base of the spine through the top of the skull.

Directing attention now to this moment,

To this experience.

Asking what emotions,

Thoughts,

And body sensations are present right now.

Now,

Shifting attention toward the physical sensations of breathing at the level of the belly.

Interesting how each inhale expands the belly,

And how each exhale contracts it.

Perhaps if it's helpful here,

Saying,

I am breathing in with each inhale,

And I am breathing out with each exhale.

Expanding attention now to include the entire body.

From head to toe,

And any and all sensations occurring around the breath.

Breathing in,

And breathing out.

Bringing a more spacious attention to experience if possible.

And in your own time,

Opening the eyes if they have been closed.

And doing your best to continue to bring this spacious stance to your next moments,

Whatever they may be.

My friend,

Thank you for practicing.

I hope this was helpful.

Bye for now.

Reviews

Such a lovely pause for my day. Loved your suggestion to “say” “I am breathing in” and “I am breathing out” it helped me maintain my focus.