This is a brief three-step breathing space.
So if it's possible for you,
Find somewhere that you can either stand or sit and maybe you can have your eyes closed but it's okay to keep them open.
See if you can pay attention to how your body is,
The posture that it is in.
So maybe having a sense of creating a dignified posture either by standing like a mountain or sitting in an erect posture.
Just dropping shoulders a little bit and coming to your body so to speak noticing how it's feeling.
What sensations are there for you to notice?
These may be very pleasant sensations in the body some feeling of light pressure or warmth,
Tingling.
You might also notice that there are quite unpleasant sensations in the body right now.
And if you can do this in a way that is quite soft and gentle but just noticing those unpleasant sensations.
And also having a sense of what's on your mind right now.
What thoughts are going through your mind?
Is it racing?
Is it quite foggy?
Is it calm?
Again without any judgement,
Just seeing what's there.
And also noticing how you're feeling.
What emotions are there?
Maybe these are quite strong emotions right now.
So be gentle if they are.
They might also be quite subtle.
So now that we've checked in with how we're feeling,
Let's really gather our attention.
And we're going to do this by focusing in on the breathing.
So taking your attention to where you notice the breathing most strongly and following the in-breath and the out-breath.
Just feeling the way that the body changes as you're breathing in and you're breathing out.
The rhythm of breathing.
And when your mind wanders off,
Which is inevitable,
Just bringing it back onto breathing.
The next breath in and the next breath out.
Perhaps even making a light mental note.
Breathing in,
Breathing out.
And continuing for a few breaths more.
And now we're going to expand our awareness.
So it's almost as if the whole body is breathing.
Almost like your breathing is filling up the body.
And you can bring a sense of the way the posture is.
The way you're sitting or standing.
Maybe even your facial expression.
And maybe you can notice the air surrounding your body.
So having a sense now of you sitting or standing,
Breathing and aware of your whole body in this moment.
