Short breathing space meditation. It can be used anywhere/anytime you need to reconnect with the present moment. Standing or sitting. All comments welcome.
Going to do a short meditation now it's called the breathing space and this meditation can be done sitting or standing you can use it anytime anywhere you need to ground yourself in the present moment so starting by making a definite change in our posture adopting a posture that is stable upright and open the back straight but not stiff letting the shoulders drop and as best we can letting our bodies express a sense of being fully present in each moment now if it's possible and it feels comfortable for you closing your eyes and the first step being aware really aware of what is going on with you right now opening to whatever is here becoming aware what's going through your mind what thoughts are around as best you can just notice in the thoughts as mental events so we note them and then we notice what feelings around at the moment in particular turning towards any sense of discomfort or unpleasant feelings and rather than try to push them away or shut them out just acknowledge them and perhaps saying ah here you are that's how it is right now now noticing sensations in the body are there sensations of tension or holding or whatever and again awareness of them simply noticing them okay that's how it is right now and now step two so now we've got a sense of what's going on for us right now we've stepped out of automatic pilot now gathering your awareness and narrowing your attention to focus on the breath the sensations of the in breath and the out breath down in the abdomen trying to change the breath in any way you tracking each breath perhaps noticing how each breath is different followed the breath before but never this breath using your breath to anchor yourself in the present moment and now step three having gathered ourselves to some extent we allow our attention to expand as well as being aware of the breath will also include a sense of the body as a whole as if the whole body were breathing becoming aware of all the sensations there may be in the body noticing your back neck shoulders how your whole body feels and if you notice areas of intense sensation not trying to change them just letting them be and now as best you can carrying the sense of openness to whatever arises into the next moments of your day and when you're ready open in the eyes
