Breathing space with kindness.
Beginning by finding a comfortable position.
Either sitting,
Lying or standing.
Noticing what you're experiencing right now.
Thoughts,
Feelings,
Physical sensations or sounds.
Acknowledging with a friendly interest whatever arises.
The pleasant and the unpleasant.
Welcoming all experiences as best you can.
Just as they present themselves.
And then in the second phase,
Gathering your attention.
And allowing it to rest on the breath.
Following each in-breath and each out-breath.
Allowing the out-breath to flow all the way.
Until the direction of flow changes by itself.
Letting the body fill on the in-breath.
Until the next out-breath naturally follows.
Deliberately exploring,
Slowing and deepening the breath movements.
Allowing a calming breathing rhythm to emerge.
And this soothing breathing rhythm may be supported by consciously sensing the ground that supports you.
Allowing your muscles and the face to soften.
Your chest and heart to open like a flower to the light.
Your belly to freely rise and fall.
And if it's helpful,
Placing a hand on the heart of the belly.
Connecting with the soothing rhythm.
And being kind when the mind wanders off.
This is what minds do.
And as soon as you notice,
Then mindfulness has returned.
Acknowledging what is there right now.
And gently guiding your attention back to the breath.
And then in the third phase,
Expanding your awareness to the body as a whole.
The breathing body as it sits,
Lies or stands.
Tuning into yourself and noticing what comes up when you ask yourself.
What could be a kind supportive wish to myself right now?
For instance,
May I feel safe?
Or may I feel happy?
Healthy?
At ease?
Choose words that come from your heart.
And that can be taken to heart.
You may like to allow this wish to flow through you on the rhythm of the breath.
A gentle smile may accompany the offering of the wish.
Like you do when you offer a present to another person.
Feeling the touch of one or both hands on your heart,
May support your receiving of the wish.
Every experience,
Pleasant or unpleasant,
Can be welcomed as part of the practice.
You may end the exercise whenever you wish and return to it whenever you find a good moment.
