A short breathing space for frazzled moments.
Allow yourself a few minutes just to take time to come back to yourself.
Start by adopting a posture which feels comfortable and at the same time spacious,
Dignified.
You might stand evenly on both feet.
You might sit upright,
Relaxed,
In a spacious posture.
And just notice how things are at this moment.
Not getting involved in judgements.
Just noticing what kinds of thoughts are coming by.
What sort of feelings are present.
What's the weather like inside as it were?
Notice as well any sensations that are prominent in the body.
Feel the body.
Gather your attention then and bring it to the breath.
Notice where in the body the breath is most obviously present,
Where you feel it moving.
Perhaps in the abdomen that you feel the abdominal wall moving with the in-breath and with the out-breath.
And perhaps for you it's somewhere else in the chest,
The back,
Or the nostrils.
Let your attention rest there where you feel the breath most clearly.
Do nothing for a moment but follow the movement of the breath in and out.
It's likely the attention will wander.
That's fine.
As soon as you notice it,
You have a new chance to bring your attention back where you've decided to keep it at this moment on the movement of the breath.
Experiencing as fully as possible this breath.
Let your attention widen its scope then to take in the whole of the body.
Possibly following the breath through the body all the way to the extremities,
Allowing the whole of the body to come into your awareness.
And taking a moment,
Spectrum of these thoughts,
Letting your attention rest in the body feeling as fully as possible your physical presence here on this spot now in this moment every breath again coming home to the body with every breath afresh coming home to this moment and when you're ready if you like placing your hands over your heart perhaps opening to any sense of gratitude for this moment gratitude to yourself for giving it to yourself and then when you're ready you can gently open your eyes and continue with your day
