So choosing a comfortable seat whether it's a chair or you're sitting on a floor on a cushion Making sure that your back is reasonably straight Your hands can be on your knees or in your lap And You can just drop your chin And close your eyes if you like just helps us to go more inside for that space But if you don't feel comfortable closing your eyes,
Then that's fine.
You can leave them open And this is connect with the space around us the space outside Maybe we can hear distant sounds And let's just be aware of the spaces the big spaces the sky The sounds in those spaces And then bringing that awareness closer into your body And just be aware of the spaces in your body And breathing into the body and just creating space for yourself Feeling a space inside with your breath moving your breath into the body and into the chest and into the lungs And just feeling space open up for you inside Whatever tight constrictions or knots or feelings of being in a corner Just expand that out with every breath breathe into those tight places Being aware of the body and just moving your awareness through your body Being aware of the spaces in your body choosing where we would like to move our attention to Can move our attention into our chest into our shoulders into our arms And slowly with awareness you can just imagine like a little bubble of space like a ball of space just moving through your body and this is your awareness Just moving around at your own speed and your own will Just observing how the body is feeling this morning with non-judgment with open heartedness and non-reactivity Those are the qualities of mindfulness the attitudes of mindfulness Feeling that space inside that little space bubble just travelling through your body Moving at the same speed without speeding up in some parts or slowing down in others so it's equanimity And as this bubble moves through our body we can feel grateful for all the parts of our bodies that are working working so hard to keep us healthy and alive Sharing the space with them And now being aware of our mental space our head space what thoughts have been swimming around our head lately And just breathing into your mind like it's a big blue sky Just connecting with the space in our minds or are we locked into a very narrowing thought or limiting thought That's just a constriction which is an illusion our minds are incredibly spacious and vast and expansive Connect to that vastness now like a huge big sky or a deep ocean Whatever is going on in our lives are just like clouds that pass by but there's always that really amazing space that we can breathe into into our thoughts and into our emotions Space in the body space in your mind space in your emotions When we create space it gets bigger what we practice goes stronger Whatever is arising for you now whether it's a sensation or a thought create space just with that breathe into that Just watching now whatever arises breathing into that as if it was just a comforting warm breeze on a summer's day Creating the most amazing space.
Coming to the end of the space practice,
Dropping your chin down to your chest and let's breathe in three beautiful deep breaths,
Immune boosters,
Breathing in through the nose slowly.
Finding a space when the lungs are full and exhaling out the nose slowly,
Creating more and more space.
Another deep breath in through the nose.
Filling the lungs,
Feel that space,
Exhaling through the nose slowly,
No need to rush.
Last inhalation,
Breathing in through the nose,
Pausing for a moment and exhale out the mouth slowly.
Breathing normally and just notice,
Do you feel different now from when you logged on?
Checking in with yourself,
Have we created that space today?
Lifting your chin and slowly opening your eyes.
Great,
Well done.
