3 Minute Breathing Space to Deal with Difficulties

3 minute breathing space to cope with difficulties Taking a breathing space,

Making a definite change in your body position so your posture embodies a sense of being awake,

Present.

In step one of the breathing space,

Acknowledging your experience right now,

Whatever is around for you,

Not seeking to change anything but simply acknowledging what is here.

What is going on with me at the moment?

What thoughts,

Feelings,

Any sensations in the body?

Seeing if you can describe your experiences in words,

Perhaps saying in your mind,

Feelings of anger are arising or self-critical thoughts are here.

Moving now to step two of your breathing space,

Narrowing the focus of attention down to the breath.

Gently experiencing each in-breath and each out-breath as they follow one after the other.

Perhaps noting breathing in,

Breathing out or counting the breaths.

The breath can function as an anchor,

Bringing you into the present and helping you tune in to the present.

Just following the breath for a few moments.

Step three of your breathing space,

Expanding your awareness around the breathing to the whole body.

And the space it takes up,

As if your whole body is breathing.

Taking the breath to any discomfort,

Tension or resistance you may be experiencing.

Breathing into the sensations,

While still feeling the breath.

Breathing out,

Allowing a sense of softening,

Opening and letting go.

You may also say to yourself,

It's okay to feel whatever I'm feeling.

It's already here.

Having a sense of the space around you too,

Holding everything in awareness.

As best you can,

Bringing this extended awareness into the next moments of your day.

Continuing to hold any difficult experiences in a wider awareness.