This is a breathing space and it is a way for you to bring in your mindfulness practice
with you all through the day.
It is three steps sometimes four.
It does not have to be in a particular order, it just has three steps.
The first step is to close your eyes if you feel comfortable with that.
If not, you can always do it with your eyes open.
Step one is a checking in step.
Just notice what it feels like to be sitting in this particular position pointing out the
contact points of the body in the chair.
If you were doing it standing you may notice what it felt like to have your feet on the
floor.
Checking in with what it feels like in the body in this moment, what thoughts are going
through your mind, and what emotions are coming up.
So this isn’t about trying to make things different.
Really, it’s about acknowledging how things are in this moment.
And we do that with emotions, body sensations, and thoughts, and maybe even especially if
there are things that are bothering you.
We are not going to leave anything out.
So just really noticing what is out there with thoughts, body sensations and emotion.
The second step is taking that same focus, the same level of awareness and moving it
to awareness of breathing.
So really noticing what it feels like in the body to take this breath.
Both the in breathe and the out breathe and you don’t
have to do anything different.
It is just moving attention to awareness of the sensations present with breathing.
And the third step is to allowing your awareness to move out through your breathe out through
the body.
So out the fingertips, up to the top of the head, and down to the toes.
So letting your awareness if it feels right to you to use the breathe, imagining that
the breathe is moving all through the body or, if that doesn’t really work for you,
just allowing your awareness to move to the body as a whole.
All the parts interconnected as one.
And if you’ve done a body scan practice this is the last part of the body scanning
where you move awareness from particular parts of the body to the body as a whole.
So just guiding your attention, your awareness in this body in this moment.
And if you had your eyes closed you can just go ahead and open your eyes as we bring the
breathing space to an end.
Thank you.
You’re welcome.