This is a simple practice of breathing space.
You can use it at any time and anywhere to regain calm,
Clarity and confidence.
To start,
Stay physically still wherever you are,
Whether lying down or sitting.
Choose a posture where you feel as comfortable as possible and close your eyes gently.
Bring your awareness to everything that is happening to you now.
Allow your body to sink into the points of contact between you and the floor,
Or the chair,
Or the bed.
What sensations are you feeling there now?
If you notice any tension or resistance to painful or unpleasant sensations,
Gently return your attention to them and try to accept them in the best possible way.
If you start to get tense when breathing,
Relax a little more with each exhalation.
Soften in gravity.
Observe any thoughts as they arise and pass through your mind.
See if you can let them go and come,
Without identifying with your content.
Observe them as if they were clouds in the sky.
Observe any feeling and emotion as they arise.
You can let it go and come.
Include everything in your consciousness as a gentle perspective.
Now,
Focus your consciousness on the experience of breathing as it flows deeply into your body.
Let your consciousness fall into breathing and feel the different sensations in the front,
Back and sides of your body.
Can you feel your consciousness in the flow and movement of breathing?
Use your breathing to anchor your consciousness in the present moment.
Breathing in the body,
Perceiving each inspiration as inspiration.
Every time you realize that your mind has wandered,
Bring the focus back to deep breathing inside your body.
Now,
Gently expand your consciousness to include the whole body.
Feel the weight and shape of the body while it is sitting,
Standing or lying down.
If you feel any pain or discomfort,
Make sure your consciousness remains open.
Cultivate acceptance or recognition for your entire experience.
Make a friendship with it.
Use your breathing to anchor your consciousness in the present moment again.
Breathing in the body,
Perceiving each inspiration as inspiration.
Now,
Take a deep breath and release the air very slowly.
Bring all your attention back to the weight of the body,
Noticing the support of the floor or surface where you are.
Gently move your hands and feet,
Allowing a slight movement so that you can return to the present moment.
Open your eyes slowly and take with you this feeling of clarity,
Calm and confidence for the rest of your day.
