The three minute breathing space meditation.
First of all,
Assume your meditation posture and get comfortable,
Making sure that your hands are resting comfortably in your lap.
You may close your eyes if you wish,
Or you can focus on a spot on the wall or the floor in front of you.
Create a sense of openness and expansiveness in the chest area,
And if necessary,
Place your hands on a cushion to facilitate this.
Now settle into your posture,
Allowing your shoulders to release or tension on each out breath.
Check that your spine is straight,
Resting into its natural curve.
Moving forward of the back of the chair if you're using a chair for this meditation,
But supporting your back with a cushion if necessary.
Check that your head is nicely balanced,
The crown supporting the sky.
Feel a sense of quiet dignity about yourself,
How you are sat and your state of mind.
Now take a couple of slightly deeper breaths than normal and bring yourself fully into the present moment.
Notice whatever it is that you are experiencing right now.
Be aware of any sensations that you might be experiencing.
Be aware of your feet on the ground,
Your connection to the chair or cushion or the floor.
Notice the sensation of your clothes against your body and the air against your skin.
Now notice any thoughts that are passing through your mind.
Whatever thoughts come up,
Just observe them with clarity and without letting them drag you into their story.
Remind yourself that thoughts are not facts.
Thoughts are simply mental events playing out across the endless expanse of your mind.
Be aware of whatever you are feeling emotionally and noticing where those emotions might be impacting on your body.
In particular,
Any unpleasant or uncomfortable feelings and allowing yourself to turn towards them,
Acknowledging their presence.
Don't try to change your emotions,
Just allow them to be and rest in awareness of them.
If there are any physical sensations of discomfort or tension,
Just allow yourself to become aware of them,
Noting whatever is arising in this moment.
Bring your attention to your breath.
Be aware of the movement of the abdomen,
The rising and falling of your belly as you breathe in and out.
Every time your mind wanders,
Just note it and gently bring it back to rest on the breath.
Feel the coolness of each in-breath and the warmth of each out-breath.
Notice the passing of each breath as it gives way to the rising of the next breath.
Each breath is like a wave on an ocean,
Rising and falling and then another wave,
Another breath,
Rising and falling.
Expand your awareness to the rising and falling of each breath.
Now expand your awareness to feel the breath moving throughout your body,
Allowing for a more spacious awareness of your experience.
Feel where the body is responding to the breath,
Allowing your experience of the breath to just rest in the background of your awareness.
Do you notice the breath in your back,
In your belly,
Your chest?
Maybe you can sense it as an echo down in the pelvic floor.
Notice your whole body from head to toe.
Bring your awareness to your thinking process and whatever emotions are present for you right now.
Allow your awareness to expand outwards,
To broaden,
Noticing all aspects of your experience,
Holding everything in your awareness.
Now slowly bring your attention back to the room that you are in.
Feel your connection to the earth through your feet and gently and in your own time,
Open your eyes.
Just take a moment to let your surroundings sink in,
What you can see,
What you can hear.
Allow yourself to stretch before resuming your normal daily activities.
