Three Step Breathing Practice

This is a three-step breathing practice. This meditation will help you manage stress and overwhelm by providing stability in the present moment and identifying when tension and discomfort is present in the body.

Transcript

Three step breathing practice.

This is a practice you can do any time during the day.

It helps to relieve stress and overwhelm and provides stability in the present moment.

It's particularly helpful if you have an audition as well to lower anxiety.

Before we get started today,

Getting anything that you need and that might be a blanket to support your lower back,

Maybe a blanket to place on your knees,

Maybe to help your wrists if you have arthritis,

Any wrist issues.

As we begin to start the practice today,

Closing your eyes if that feels right or dropping your gaze.

Bring in your awareness and your attention to how you're feeling in this moment,

Being curious as to how the body's feeling physically and perhaps your emotional tone,

Your mood and your thoughts,

What's happening in your mind right now in this moment.

Taking some time to really explore your experiences and develop a sense of awareness as to how you're feeling right now.

Bringing the awareness and attention rather like an hourglass to the centre of your body.

Sensing into the movement of the belly as you breathe in and out.

We're not trying to change the breath or pass any judgement,

We're just simply noticing that you're breathing right now.

Taking the physical sensations and expansion on the in-breath and gentle softening as you exhale.

And then taking the awareness out to the body as a whole.

Perhaps you can become aware of any areas of tension,

Pain or discomfort in saying something like,

It's okay,

It's already here and let me welcome it as best I can.

Bringing open awareness to all experiences right here and now.

As we come to the end of the practice,

Drawing your attention back to your breath,

Noticing any changes of breathing,

Then whenever you're ready,

Opening your eyes.

Have a nice day.

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