Begin by deliberately adopting an erect and dignified posture,
Whether you are sitting or standing,
And if appropriate for you to do so,
Closing your eyes.
In step one of the breathing space,
Bringing your awareness to your inner experience,
Asking what is my experience right now?
What thoughts are present in the mind?
Not getting involved with the thoughts,
Perhaps labeling them,
Thinking,
Planning,
Judging,
Noticing what feelings are here as best you can,
Turning towards any difficult or unpleasant feelings,
And then noticing what body sensations are here right now,
Perhaps scanning through the body for any areas of tension or holding,
As best you can,
Opening to your experience just as it is,
And then in step two,
Gathering your attention and focusing it on the sensations of the breath,
Choosing a place in the body to focus your attention on the sensations of the breath as the air enters and leaves your body,
And if the mind drifts away,
Then just gently bringing it back,
Back to the anchor of the breath sensations,
And then in step three,
Expanding your field of awareness around your breathing,
So it includes a sense of the body as a whole,
Your posture,
Your facial expression,
Becoming aware of the space around the body and the sounds around you,
And then as best you can,
Bringing this expanded awareness into the next moments of your day.
