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.
Perhaps if possible closing your eyes and bringing 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 them as mental events.
What feelings are here?
Turning towards any discomforting or unpleasant feelings.
Just acknowledging them without trying to make them any different from how you find them.
What body sensations are here right now?
Perhaps quickly scanning the body to pick up on any sensations of bracing or tightness.
Once again,
Not trying to change them in any way,
Just allowing them to be as they are.
Step two is gathering and focusing our attention to a narrow spotlight on the physical sensations of the breath.
Moving in close to the physical sensations in the abdomen.
How it expands as the breath comes in,
Falls back as the breath goes out.
Following the breath all the way in,
And all the way out in this way.
Using each breath as an opportunity to anchor yourself into this present moment.
And as the mind wanders,
Gently escorting your attention back to this breath.
In step three,
Let's expand the field of our awareness around the breathing so that it also includes a sense of the body as a whole.
Your posture,
Your facial expression.
As if the whole body was breathing the fresh air of nature around you.
Then expanding further beyond your body to take in sounds near and far,
Whether pleasant or unpleasant.
Opening your eyes to whatever shapes,
Colours,
Patterns or light.
Smelling any aromas carried on the breeze or about you.
Noticing the movement of your breath or body or indeed of nature around you.
Perhaps a sense of touching the textures,
The ground under your feet or under your hands.
In this way,
Exploring all of the senses and sensations.
Befriending them rather than trying to change or hold them in a particular way.
Then finally returning to where you are,
Being aware of the whole body,
Moment by moment.
