This is a breathing space practice with some additional wording.
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 physical sensations,
Moods and feelings,
Thoughts,
And using a few words to describe what you notice.
Perhaps saying to yourself something like,
Tension in the shoulders is here,
Or a feeling of gladness is here.
Just recognising and acknowledging what's here.
Now moving on to step two,
Narrowing the focus of awareness and moving in close to the sensations of breathing.
Aware of the full duration of the in-breath and the full duration of the out-breath.
Perhaps using some simple words,
Saying to yourself something like,
Breathing in,
Breathing out,
Breathing in,
Breathing out.
And then moving on to step three,
Gently expanding the field of awareness to the body as a whole.
Softening and opening to this experience,
To things as they are.
Perhaps using some words,
Something like,
Let me be with this,
Let me be open to this.
And as best you can,
Bringing the sense of awareness,
This openness,
To the next few moments of the day.
Thank you.
