Hello and welcome.
This is your host Adele D'Arguido,
A mental health counselor,
Yoga and meditation practitioner,
And a human being on this healing journey.
We come together to practice the art of being present.
By turning inwards,
We set the intention of waking up to this very moment,
And to this life where all transformation is possible.
Today we're going to explore the three minute breathing space.
This is a practice of checking in.
In today's busy world,
It's really tempting to avoid emotions until they come in our present moment when they are more intense and overwhelming.
So rather than going on autopilot,
This practice shows us how to slow down,
To tune in,
And to build emotional resiliency around stressful situations,
And to attend to what is.
There's three steps to this practice.
First,
It is to attend to what is.
This is an invitation to notice what is happening in our experience without changing it,
Only observing.
The second step is to gather our awareness and to focus our attention on one single point.
So we focus that on the breath,
The breath as our anchor.
The third and final step is to attend to the body,
To expand our awareness to all other sensations,
And to experience the body as a whole.
This practice can be utilized in our daily life to take us out of the automatic space that we go into from day to day to bring us to a more calm and wakeful moment.
So let's begin.
.
.
.
Sitting in a comfortable position,
With our spine nice and long,
Shoulders rolled down the back,
Relaxed and dignified.
Soften your gaze and find what's most comfortable for you.
As we first open to awareness,
Notice what is going on internally,
Any thoughts,
Sensations in the body,
The temperature of the room.
Take notice of any mental events and note any feeling,
Any sense of discomfort.
And rather than pushing them away,
Acknowledge them.
You might even say,
Thoughts,
Feelings,
Sensations,
Simply noting them.
And then,
We'll begin to gather our breath into our field of consciousness.
So bring your attention now to your breath.
As our single point of focus,
Notice the gentle rise and fall in the chest or in the belly,
Moment by moment,
Breath by breath.
See if you can follow one full inhale and exhale.
Once you've gathered yourself using the anchor of the breath,
We're going to expand this awareness to include sensations in your body.
So gently bringing your awareness to your shoulders,
Your face,
To the silhouette of your entire body.
Notice where you are sitting,
Feeling the support.
And gently,
With the breath and body,
Rest here.
And in your own time,
Allow your eyes to open.
Take a moment and sense your experience.
