Assure breathing space meditation.
Start by becoming aware of your seat,
Taking a posture that supports your body in this moment.
If possible,
Close your eyes or soften your gaze toward the floor.
Begin to bring your awareness to your inner experience by acknowledging it,
Asking,
What is my experience right now?
What thoughts are going through the mind?
As best you can acknowledge those thoughts as mental events,
Maintaining a neutral mind and watching them unfold without being invested in the story.
Ask yourself what feelings are here.
Turn toward any sense of discomfort or unpleasant feelings,
Acknowledging them without trying to make them different from how you find them.
What body sensations are here right now?
Take a moment now to scan the body,
Noticing any sensations of tightness or contracting or bracing,
Acknowledging the sensations,
Once again not trying to change them in any way.
Now redirect the attention to a spotlight,
Narrowing your light of awareness on the physical sensation of the breath.
Moving close to the physical sensation of the breath in the abdomen,
Expanding as the breath comes in and falling back as the breath goes out.
Follow the breath all the way in and all the way out.
Use each breath as an opportunity to anchor yourself into the present.
And if the mind wanders ever so gently,
Draw the attention back to the breath.
And now expand the field of awareness around the breathing so that it encompasses the sense of the body as a whole,
Your whole body,
Your posture and your facial expression,
As if the whole body was breathing.
Should you become aware of any sensations of discomfort or tension,
Feel free to bring your focus of attention right into the intensity by imagining that the breath could move into and around the sensations.
You are helping explore the sensations,
Befriending them,
Rather than trying to change them in any way.
Feel them,
Breathe into them.
If they stop pulling for your attention,
Return to sitting,
Aware of the whole body,
Moment by moment,
Breath by breath.
Stay in your light of awareness.
