Join me for a breathing space meditation.
This meditation has two benefits.
The first is that it helps us to bring down or diffuse those negative spirals or emotional spirals that we go through,
Keeping them from getting out of control.
And second,
It's an emergency meditation that you can use when you're at high stress points,
When you feel that you're in crisis.
The beauty of this meditation is that it can be performed almost anywhere.
It works just as well at home or at work or the airport.
Whenever you're feeling overwhelmed,
This breathing space meditation is waiting.
Let's begin.
If you will become as still as you can,
Wherever you are,
And that can be sitting,
Lying or standing.
You want to just choose a position that's as comfortable as possible and then lightly close your eyes.
Bring your awareness to whatever is going on for you right now.
And allow the weight of your body to sink into points of contact between your body and the floor or chair.
What sensations are there for you?
If you notice any tension or resistance to painful sensations,
Try to turn towards them.
We're going to work to accept them as best as possible.
And if you feel tense around your breath,
Let go a little bit with each breath out,
Fighting the urge to run and softening into gravity.
Notice any thoughts as they rise and pass in your mind.
See if you can let them come and go without over identifying with them.
Try to observe them.
Like if they were clouds in the sky.
Let them just kind of flow as they do.
Remembering that thoughts are not facts.
Now notice any feelings or emotions as they rise.
And try to let these come and go as well without pushing away those that you don't like or grabbing hold tightly to those that you do like.
Allow your awareness to gather around the experience of the breath in your body.
And try to explore that.
Feeling all the different sensations inside the breath.
The front and back and sides.
And now try to just rest within the flow of that breath.
Let everything change moment by moment.
Using your breath to anchor your awareness into your body,
Into this present moment.
Every time that you notice that your mind has wandered,
Remember that you just had a moment of awareness and you've woken up.
And then gently bring your mind back to the breath deep in the body.
Gently broaden and expand your awareness now to include the whole body.
Feel the weight and shape of your body as it sits,
Stands or lies.
Feel the breath in the whole body.
Imagine that you're breathing in and out in all directions like a 360 degree breathing.
If you have any pain or discomfort,
Make sure your awareness stays open to include this with some compassion.
Soften any tension or resistance with each breath.
And try to accept right now this whole experience to befriend it.
Now,
Broaden your awareness even further.
And become aware of sounds both inside and outside of the room.
Be aware of other people around you.
Imagine even your awareness expanding outward to include all people in your circle and even outside.
Now gently open your eyes and begin to move your body if you will.
As you rejoin activities in your day or re-engage,
Try to see if you can carry this awareness that you've cultivated now with you as you go forward.
If things get too stressful,
You can always come back to this place in this meditation.
Be blessed.
