MBCT-L Breathing Space

3 minute breathing space from the Mindfulness-based Cognitive Therapy for Life (MBCT-L) course developed by the Oxford Mindfulness Centre. This version is very similar to MBCT-D with minor changes only.

Transcript

This is the breathing space practice. Taking a breathing space. Making a definite change in your posture so that you're sitting with a sense of wakefulness, A sense of dignity. And in step one, Becoming aware of what's here in your experience right now. As best you can, Noticing sensations in the body. Noticing moods and feelings. Noticing thoughts. Bringing interest to whatever you find and simply recognizing and acknowledging what's here. And now moving on to step two, Narrowing the focus of awareness, Bringing attention to the breath. Moving in close to the sensations of breathing. Tuning into the full duration of the in-breath and the full duration of the out-breath. This breath coming in. Just this breath going out. And moving on to step three, Gently expanding the field of awareness to the body as a whole. Being aware of posture, Facial expression. Bringing awareness to the whole of the body and softening and opening to this experience. What's here right now? And as best you can, Bringing this sense of awareness, This openness to the next few moments of the day. Thank you.