So this is breathing space.
Start with taking a deep breath in through your nose and a very slow breath out through your nose again.
You might want to close your eyes if that feels okay for you.
Take a posture that expresses dignity and alertness,
Meaning sitting maybe a little bit towards the edge of the chair you're sitting on.
The feet are anchored in the ground or in the floor.
And yeah,
Your spine is straight but not really rigid.
Make sure that your neck is kind of relaxed.
There should be no overstretching or whatever.
And then in the first part of breathing space you will focus on what thoughts there are on your mind right now.
You can put a name on three thoughts,
Should there be three.
It can be planning,
Memory.
What is it that you feel right now?
Can you put a name,
A label on three feelings that you have in your body?
And a physical sensation,
Is there anything in your body that you feel right now like discomfort or on the other hand a very pleasant feeling somewhere?
Maybe you feel warm.
And then if that feels okay for you we go to the second step where we will focus on breathing.
Just focus on your body breathing without controlling the breath.
Let the breath happen on its own very easily.
Breathing in,
Breathing out.
It sometimes is a good idea to focus on the lower belly,
On the movement of the lower belly when you're breathing.
And what the lower belly is doing when you breathe out.
Continue for a little while on your own.
And then in the third step if you feel okay and ready then focus on the whole body,
On your whole body,
How it feels sitting right here right now.
In the room,
On the train,
On the commuter bus,
Outside in a park,
On the beach,
Wherever you might be right now.
What physical sensations there are?
Is there a feeling of comfort,
Discomfort?
How does your body,
The whole of your body,
Interact with the surroundings?
Is there any temperature difference maybe you feel?
Touch of your clothes and your skin?
You might even extend the awareness to the sounds that you hear around you.
Without really having ears like radars searching for sounds,
Just registering the sounds that fall onto your ears.
And maybe you start to sense it,
Feeling of more room,
More space in your body.
And if that is so,
Then try to take that feeling with you into the next activities in your day or night.
And if there's other feelings or no feelings at all,
All sensations,
It's also okay.
Just continue with your everyday and check in every now and then.
