Taking A Breathing Space

This 3-step micro practice helps you intentionally pause wherever you are (at work, at home, in a queue ..) to gain more clarity or a refreshed perspective on whatever you are engaged with. It also helps calm down the stress response when you are feeling overwhelmed, anxious or upset.
Based on the work of Mark Williams (3-Minute Breathing Space)

Transcript

Taking a breathing space. Starting this micro-practice by making a deliberate change in your posture, Either standing or sitting, One that gives you a sense of being alert and awake, And closing the eyes if possible. And starting with step number one, By asking yourself, How am I doing right now? What is going on in my mind and body? What thoughts are around? What feelings are present? Any sensations in the body? Not trying to change anything, Just receiving what is already here. Then moving to step two, Narrowing the focus of your attention to the breath in the lower abdomen, Tuning into the changing physical sensations of the in-breath and the out-breath. Resting your attention here, Staying with the full inhale and the full exhale. Each breath an opportunity to anchor yourself into the present. And now step three, Expanding your awareness around the breath to take in the body as a whole, As if the whole body were breathing now. Becoming aware of your posture, Facial expression, And all sensations that are present in the body right now. Holding these in your awareness, Just as they are. And slowly opening up to the sense of the space around you.