The three minute breathing space meditation.
Just becoming still wherever you are,
Whether you're lying,
Sitting or standing.
But make sure that your posture is as comfortable as possible.
I invite you to lightly close your eyes,
Bringing your awareness inwards,
Letting the weight of your body give up to gravity,
And noticing the points of contact between your body and the floor or chair.
And with your awareness gently guided inwards,
Just beginning to notice what's present for you right now.
What physical sensations are arising?
Can you notice any tension,
Any resistance?
Can you gently turn towards that and soften with the breath?
Just accepting what is present and allowing the awareness and the breath to soften and release.
Letting go a little bit more,
Softening into gravity.
Each out breath gently releasing,
Softening the tension.
And maybe you notice thoughts as they arise and pass away in the mind.
Can you let the thoughts come and go without becoming too identified with them and their contact and their content?
Just looking at your thoughts and not from them.
Observing the thoughts like clouds in the sky passing over.
Relating to your thoughts as a flow of mental events,
Always changing.
You may also notice that feelings and emotions are arising.
And can you let these come and go without pushing away those that you don't like?
Or going towards those that you do?
Can you include everything within your awareness with a kindly,
Gentle perspective?
And now allowing your awareness to gather around your experience of breathing in the body,
Dropping your awareness inside the breath.
Feeling the sensations of the breath as it flows in and out of the body.
Letting everything change moment by moment as the breath flows in and the breath flows out.
And each time you notice your mind has wandered,
Remembering that you are having a magic moment of awareness and gently bringing the mind back to the breath deep in the body.
And now gently broadening and expanding your awareness to include the whole body,
The weight,
The shape,
The breath.
Any discomfort,
Any pleasant sensations.
All arising and passing in a fluid experience.
Cultivating acceptance from all of your experience.
And now broadening your awareness out even further to become aware of sounds.
The weight of your body again.
Where you are in the womb.
And when you are ready,
Gently opening your eyes and moving your body and re-engaging with your day.
