Day 1 Breathing Space. 3-Minute Mindfulness Course

Let's create the breathing space to close your eyes or rest your gaze on a still object in front of you.

Calm down any disturbances.

Drop into noticing your breath right now.

You don't have to do anything about your breath.

If it is shallow allow it to be shallow.

If it is deep allow it to be deep.

Just notice it the way it naturally is.

Its rhythm,

Its sensations.

Notice how the more awareness,

The more attention you bring to your breath it starts slowing down as if on its own.

Perhaps noticing the slightly cooler air which is coming in through your nostrils and then noticing the temperature of the slightly warmer air moving out through your nostrils.

Start paying attention to the rise and fall of your stomach which is effortlessly and easily moving along with your breath.

There is your breath,

The natural breaths and the sensations of this moment and then there is you noticing your breath.

Remain aware of your breath as if riding the waves of your breathing with your full attention.

Try to follow your breath from its beginning to its natural end.

Noticing the pause in between your in-breath and out-breath.

Allow your breath to take the center stage of your awareness now.

Just this breath,

Just this moment right here,

Right now.

And if at any part of this process you'll notice that you are carried away by your thinking that's alright.

Gently bring yourself back to your breathing.

Noticing all its sensations,

All the experiences,

Allowing your breath to be the focal point even as you continue with your day.