This breathing space is a way to care for yourself when you're moving through difficulty.
It helps us respond to challenges by opening gently to what the body already knows.
Let's begin by settling into a comfortable position.
You can sit or lie down.
Whatever allows your body to feel supported and at ease.
And if it feels right for you,
Let your eyes gently close or simply lower your gaze.
Step A of the breathing space is for awareness.
So begin with awareness.
Tune into your body and gently notice how it feels right now.
Are there areas of obvious tension?
You might allow them to soften if they're ready or simply let them be as they are.
If there are subtler sensations,
Maybe tightness,
Tingling,
Or heaviness,
Just acknowledge them.
No need to push them away or fix them.
Just let your body be seen and known.
Now bring awareness to your emotions.
What's present for you?
Can you feel emotion in your belly or your chest or your throat or perhaps nowhere at all?
Whatever you find,
Let it be held in a kind attention.
There's no wrong way to feel.
And now notice your thoughts.
What's passing through the mind?
If you like,
You might picture them floating by on clouds through the sky or leaves drifting along a stream.
No need to hold on to any thought.
Just watch them as they are.
Let them come and go.
And now step B of the breathing space.
Gently gather your attention on your breath.
Let your breath be felt wherever it's the easiest,
The belly,
The chest,
Or the nose.
Just riding the wave of the in-breath.
And the out-breath.
We'll stay here just a few moments.
Kindly following each breath in.
And each breath out.
Let your attention rest with your breath in a caring,
Friendly way.
As if you're tending to something precious.
Looking after your breath the way it quietly looks after you.
Breathing in.
Breathing out.
And now moving to step C of the breathing space.
Consciously expanding your awareness to include your whole body.
Feel the fullness of your body breathing.
Feel the fullness of your whole being.
Notice how it's positioned.
How it's resting in this space.
If you can,
Enjoy the experience of simply being here.
Held in the beauty of the present moment.
The only moment that truly exists.
Let your body be felt and supported.
And now we're going to do a little process called opening the body door.
So if you're ready,
Bring to mind a small challenge or difficulty you're facing.
Not the biggest or most overwhelming,
Just something manageable for today.
Perhaps something unresolved,
Frustrating,
Or maybe a bit sticky.
Notice what arises as you bring it to mind.
Is there any resistance?
If so,
That's okay.
Simply acknowledge it.
If you're sorting through multiple challenges,
Choose the gentlest one.
The one that feels workable for now.
And as this difficulty comes into awareness,
Notice,
Does it show up as tension or sensation somewhere in your body?
Maybe in your shoulders,
Jaw,
Or neck.
Stomach,
Chest.
A lump in the throat.
Butterflies.
Tightness.
Where do you feel this in your physical being?
If you're willing,
Gently shift your attention from the difficulty itself to the part of the body where it lives.
Let yourself explore it gently.
Does it have a shape?
Round,
Square,
Long,
Spiky.
A size?
Small,
Wide,
Maybe changing.
Can you move in close to it?
Closer,
If that feels safe.
Even into the center of the sensation.
Breathing with it.
Letting breath touch it softly.
Bring the attitude of acceptance.
No need to fix it.
No pressure to get rid of it.
Maybe even say quietly to yourself,
It's already here.
Let me feel it.
Let me allow it gently.
It's okay.
If it becomes overwhelming,
Simply come back to the breath or turn your attention to your feet,
Your seat,
Or another safe anchor.
Remember,
You are in charge.
You choose the pace.
Kindness matters more than achievement.
If the sensation fades,
Move to another one.
If it intensifies,
Stay with it gently.
Breathe.
Allow.
Learn.
Observe with curiosity.
Shape,
Size,
Texture,
Even color.
You're learning to meet sensation without judgment.
And when you're ready,
Let go of this focus.
Let awareness widen back to your whole body,
Feel the space,
The wholeness.
Rest in being,
Not doing.
Let go of the effort to meditate or be mindful.
Just rest in your own presence.
Notice how you feel right now.
Not to grade your practice,
But to learn what helped.
If something supported you,
Name that as an insight.
That's where the wisdom is.
Take a few final breaths.
And when you're ready,
Gently re-enter your surroundings.
Wiggle your fingers,
Stretch if it feels good.
Carry forward the attitude that helped you most.
And remember,
The door to the body is always there,
Ready to open again for you to explore its wisdom.
