Welcome to this short breathing space practice for when you want a few moments to come back to yourself and reset.
Find a comfortable posture that allows you to sit with a strong back and a soft front.
Give yourself permission to put your tasks and responsibilities aside just for a few minutes.
Close your eyes if that feels okay or have a soft gaze at the ground in front of you.
We'll begin with checking in with the mind.
Imagine you're observing your mind with a bird's eye view.
What thoughts are floating around right now?
And how many of them?
Are they moving quickly,
Gently,
Sluggishly?
Try to observe with compassionate curiosity.
There is no right or wrong way for the mind to be.
Just notice.
What feelings are passing through in this moment?
Recognize your emotions.
Greet them.
Let them be.
Perhaps they will move on or stick around for a while.
Allow yourself to just notice what you are feeling.
Letting go now of thoughts and feelings as much as is possible for just one minute of mindful breathing.
If the breath is not a good anchor for you,
You can use another sensation in the body instead,
Such as sounds or your feet on the ground.
Focus your awareness on your anchor.
Notice when your attention wanders and gently escort it back as many times as you need to.
Bring awareness to the changing sensations,
Moment by moment.
Notice how the breath moves through your body.
And now expand your awareness to take in your whole body.
What sensations are calling out to you?
See if you can just observe,
Noticing sensation without reacting or judging.
Perhaps it's possible to relax your shoulders a little.
Release tension from the jaw and invite the body to soften slightly.
Notice how you feel in your body in this moment.
As we now bring this practice to a close,
Take a moment to consider your next steps.
Moving on from this practice,
What do you need?
What is important to focus on now?
I hope you have a wonderful rest of your day.
Take care.
