3 Stage Breathing Space

A wonderful short practice to bridge that gap between our formal meditation practice and everyday life. This practice can be done anywhere and anytime. You can be sitting at your desk or standing in a queue. Maybe you are waiting for a meeting to start or just need a moment to breathe.

This is a practice to bring our attention inwards throughout the day and to help us pause in the busyness of life.

Transcript

So we're going to do a three-stage breathing space and this is a lovely practice to bridge that gap between our formal practice and our everyday life.

And the joy of this practice,

It can be done anywhere.

You could be sitting at your desk,

On public transport,

In a crowded room,

Even waiting in a line.

You don't need to close your eyes during this practice,

You can keep them open the whole time.

And it really is just to give you that moment of stillness,

To put a pause on your day and allow yourselves just to stop,

Just for a few moments,

For however long you wish to do so.

So begin by paying attention to our posture and how we are sitting,

Or maybe you're standing.

Noticing how the body makes contact with the ground below.

Bringing attention to any sensations in the body,

Strong sensations like tension,

Maybe a bit of discomfort,

Maybe noticing tingling or vibration,

Heat or coolness.

And also being aware of what's going on in the mind.

How busy is the mind right now?

Are there lots of thoughts?

And what kind of thoughts are they?

And drawing our attention further inwards to the breathing body now and to begin noticing the breath.

Feeling the movement of breath through the body.

This could be in the chest,

In the belly.

Noticing when the breath enters the body and the breath leaves the body.

Not controlling the breath,

Just allowing the body to breathe as it normally would.

You may wish to place a hand on the area of the body where you can feel the movement of breath and just staying with that breathing just for a few moments.

And you can remain with the breath for as long as you feel you need to.

But now maybe gradually bringing our attention outwards back into the body,

Noticing those sensations again.

Maybe feeling the emotions.

What emotions are in the body?

Any feelings?

And opening our awareness even more to take in the space around the body.

Opening those eyes.

Noticing what's in front of you.

Any sounds or smells.

Becoming fully aware of whatever is happening around you.

Noticing how the mind is.

Are there any thoughts?

And then taking whatever you feel right now into the rest of your day.

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