What Calms The Mind - A Micro Practice

Three Stages Breathing Space Practice The Three Stages Breathing Space Practice is a short and helpful practice to create some space in which we can have powerful agency of the choices we make and the attitude we bring to a situation.

You can do this practice sitting,

Standing,

Lying down and wherever you are,

At home,

At your desk,

In the office,

Before a meeting on the train or bus.

Beginning by pausing and taking three deep breaths here.

The First Stage The first stage is about being curious about what's here now,

In our experience.

Turning towards and being with physical sensations.

Briefly scanning through the body from feet to head or head to feet.

And exploring bodily sensations,

Aches,

Pains,

Itches,

Tingly sensations,

Softness,

Spaciousness,

Just as they are.

Bringing an open,

Kind and curious attitude to whatever is here in our experience.

Then noticing feelings and emotions.

How am I right now?

What's my mood?

Am I feeling calm,

Peaceful?

Or stressed,

Anxious,

Unsettled,

Annoyed perhaps?

Don't know?

And what are some thoughts?

What do you notice?

The second stage is about focusing the attention on the breath.

Very gently now shifting the attention to the breath and the body.

Where can you most feel the breath right now?

Sensing the breath and the body flowing in and flowing out.

Noticing the subtle movements of the breath and the body.

The third stage is about broadening the awareness to include the whole body,

The feet,

Legs,

Hips,

Upper body,

Back,

Arms,

Hands,

The head and face.

Resting in awareness of the whole body breathing.

Being aware of the sounds around you,

Other people,

Being fully present.