To start this 3 step breathing space,
Take a moment to find yourself a comfortable posture.
Either sitting,
Standing or lying down.
A posture that is relaxed and yet awake.
Gently closing your eyes if that feels comfortable.
And then we begin the first step of this exercise.
By gently acknowledging everything and anything that comes into your awareness.
So perhaps noticing sounds,
Perhaps noticing thoughts,
Perhaps noticing feelings or emotions.
And perhaps noticing physical sensations that you can feel in your body.
And everything and anything that comes into your awareness can be a part of this exercise.
You don't need to make an effort to focus at anything in particular.
Or to change any of the things that you notice.
Just gently acknowledging everything that presents itself.
And maybe you also notice that you like or dislike some of the things that come into your awareness.
And that judgement is something that you can acknowledge as well.
And then in the second step,
Bring your attention to your belly.
Noticing the gentle movement that you can feel in your belly as you breathe.
Feeling the gentle expanding of the abdomen as you breathe in.
Feeling the gentle receding of the abdomen as you breathe out.
And there is no need to change anything about the way you breathe.
Just notice what you can feel in the belly.
Letting the breath do whatever it needs.
And then gently guiding your attention back to the breath.
Every time you notice that it was elsewhere.
Just feeling the in-breath from beginning to end.
Just feeling the out-breath from beginning to end.
And then in the third step,
Widening the focus of your attention to your whole body.
Noticing your whole body living and breathing.
Noticing everything that you can feel in your body.
Noticing your body posture.
Noticing your face.
And perhaps noticing feeling at ease or feeling discomfort.
Just being aware of everything that you feel,
Everything that you notice in your whole body.
No need to change anything.
Just being aware.
And when you hear the bell in a few moments,
You can gently ease yourself out of the meditation.
Bringing your attention back into the room where you are.
Opening your eyes if you had closed them.
Perhaps you can bring some of this more spacious awareness with you into the next activities of your day.
