3-Step Breathing Space (Hourglass Meditation)

Intention: putting the short practice in your pocket and practicing it when you need a pause. Contents: opening awareness to the present experience which includes body sensations, emotions, and thoughts (step 1); narrowing attention to the anchor that can be the breath, hands, seat, or feet (step 2); expanding attention to the whole body and bringing spaciousness to the next moment of life (step 3). | *The 3-step practice looks like an hourglass: widening, narrowing, and widening attention.

Transcript

This is a three-step breathing space practice finding a comfortable and wakeful posture.

When you are ready move into the step one noticing the present experience,

Any body sensations,

Any emotions or feelings and any thoughts are arising in your mind we are not trying to change anything just noticing what's happening at the moment and then moving to the step two narrowing the attention to the anchor that most accessible at a moment it may be your breath or feet seat or hands seeing if it's possible to feel a sense of steadiness and the connection with your anchor really moving to the sensations of anchor you and when you are ready move into the step three expanding the awareness to the whole body so the whole body is sitting and breathing if there are any particular parts of the body feeling tired,

Painful,

Just holding in your spacious awareness,

Opening and softening and perhaps trying to bring this sense of spaciousness and openness to the next moment of your day you

Reviews

This was very relaxing and grounding. A simple meditation and very effective especially for how short it is.