This is a three-step natural breathing space.
Step one is becoming aware,
So deliberately adopting an erect and dignified posture,
Whether sitting or standing.
If possible,
Close your eyes and bring your awareness from what is around you to your inner experience,
Asking what is my experience right now?
What thoughts are going through the mind,
As best you can acknowledging thoughts as mental events?
What feelings are here,
Turning towards any sense of discomfort or unpleasant feelings,
Acknowledging them without trying to make them different from how you find them?
Body sensations are here right now,
Perhaps quickly scanning the body to pick up on any sensations of bracing,
Tightness or pain.
Noticing the sensations,
But once again not trying to change them in any way.
Step two is gathering and focusing your attention to a narrow spotlight on the physical sensations of the breath,
Moving in close to the physical sensations in the abdomen,
Expanding as the breath comes in,
Falling back as the breath moves out.
Seeing if you can follow the movement of the breath all the way in and all the way out,
Using each breath as an opportunity to anchor yourself into the present.
And as the mind wanders,
Gently escorting your attention back to the breath each time you notice.
Step three is expanding attention around your breathing so that it includes a sense of the body as a whole,
Your posture,
Facial expression,
As if the whole body was breathing in the fresh air of nature around you.
Then expanding further beyond your body to take in any sounds near or far,
Whether pleasant or unpleasant.
Perhaps gently opening your eyes to take in any colours or shapes or patterns.
Maybe smelling any aromas carried by the breeze,
Movement of your breath or your body or of nature around you.
Just notice what is moving.
Perhaps having a felt sense of contact with the floor or any other textures around you.
In this you are exploring the senses and sensations,
Befriending them rather than trying to change them in any way.
And finally returning to where you are,
Aware of the whole body,
Moment by moment,
Until the sound of bells.
The sounds of友,
Blueberry or apple or orange or jasmine or orange.
It depends.
Thanks for watching!
