3-Step Breathing Space (MBSR / MBCT)

Make sure that you sit comfortably,

Although you can also do this meditation standing up,

Even walking or lying down.

Then if it's comfortable for you,

Allowing your eyes to close,

Or focusing your gaze in front of you,

And then bringing your focus inwards,

While relaxing the eyes as much as possible for you.

Then bringing your attention to what's here for you right now in this moment.

You might notice that there are thoughts around,

You've got a busy head,

And what sensations are you noticing in the body when you bring your attention to it deliberately.

And perhaps there's also an emotion lingering around in the foreground or background of your experience.

There's no need to change anything or for things to be a certain way,

Just trying to open up for the experience that you're already having in this very moment.

Gauging your inner temperature,

As it were,

Your inner weather pattern.

And then as a next step,

Bringing your attention to the sensations of the breath in the belly,

And following each inhalation for its full duration,

And each exhalation for its full duration.

And if you notice the mind wandering,

Then gently escorting it back to the breath.

And for the last part of this meditation,

Expanding your focus again from the breath into the whole body,

As if it's the whole body sitting here breathing.

And noticing your feet on the floor,

Perhaps sensations on the skin,

Your posture,

Facial expression.

Coming home to the body,

And coming home to this present moment.