The Three-Step Breathing Space

The three step breathing space (Recognising,Gathering and Expanding) can be the first step in responding wisely, rather than simply reacting. It provides a way to step out of automatic- pilot mode when dealing with difficulties, and to reconnect with the present moment and our own innate wisdom.

Transcript

The three-minute breathing space.

Taking a breathing space.

Making a definite change in your posture so it embodies a sense of being awake.

Perhaps closing the eyes if that's possible and beginning step one.

Recognising.

Seeing what's going on in your mind and body right now.

What's the weather pattern like inside?

What thoughts are around?

What feelings are here?

Any sensations in the body?

Not trying to change anything but opening to what's already here.

Then moving to step two.

Gathering.

Bringing the attention to the breath.

Narrowing the spotlight of attention on sensations of the breath in the abdomen.

Tuning into the changing physical sensations of the in-breath for its full duration and the out-breath for its full duration.

And if the mind wanders,

Simply acknowledging where it went and then gently escorting it back to the breath.

And now step three.

Expanding the focus of your awareness around the breath to take in the whole body as if the whole body were breathing now.

Aware of your posture,

Your facial expression,

Sensations on the surface of the skin and right inside the body.

Holding in awareness all the sensations in your body right now just as you're coming home to the body,

Coming home to this moment.