Hello and welcome to this five minute breathing space practice that can be used anytime and anywhere to regain calm,
Clarity,
And confidence.
To begin,
Become physically still wherever you are,
Either lying down,
Sitting,
Or standing.
Choose a posture where you will be as comfortable as possible and lightly close your eyes.
Bring your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity and allow yourself to sink into the points of contact between your body and the floor,
The chair,
Or a bed.
What sensations are present right now?
If you notice any tension or resistance towards painful or unpleasant sensations,
Gently turn toward them and accept them as best you can.
If you begin to feel tense around the breath,
Then let go a little bit more with each out-breath,
Softening into gravity,
Noticing any thoughts as they arise and pass through the mind,
And see if you can let them come and go without having to identify with their content.
Just observe them as if they were clouds in the sky,
Noticing any feelings or emotions as they arise.
Can you let these come and go?
Include everything within your awareness with a kindly perspective.
Now allowing your awareness to gather around the experience of the breath deep in the body,
Drop your awareness into this breath and feel the different sensations in the front,
The back,
And the sides of the torso.
Can you feel your awareness within the flow and movement of the breath?
Use this breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale again and again.
Each time you notice your mind has wandered,
Gently guide it back to the breath deep inside the body.
Now gently expanding your awareness to include the whole body,
Cultivating acceptance or acknowledgement for all you experienced,
And using this breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale again and again for as long as you need.
Our practice has now come to a close,
But you can revisit this experience anytime you want more calm,
Clarity,
Or confidence.
