This is a guided meditation for the three step breathing space with bells for each of the steps.
Ideally finding somewhere where you won't be disturbed for a few minutes,
Where you can stop whatever you've been doing and just take some time out for yourself.
Letting your body be in a posture which is relaxed but also alert.
And closing your eyes if you want to.
Step one,
Arriving.
Checking in with yourself.
How are you feeling just now?
What's your mood like?
Are there any thoughts bubbling up?
Any impulses to do something?
And scanning through the body to see what sensations are there.
Just acknowledging whatever's there without judging it.
Step two,
Breathing.
Taking your attention to the sensations of breathing.
Perhaps resting a hand on the belly or the chest if that's helpful.
And following the natural flow of breathing in and out for a minute or so.
And when you notice your mind's wandered off,
As it does,
Just quietly return to the breathing.
Letting the breath be like an anchor or a still place to return to.
Step three,
Expanding.
Now allowing your attention to expand out again.
From the sensations of breathing to the whole body.
The legs and feet.
The arms.
The head resting,
Poised at the top of your spine.
Having a sense of the expression on your face.
Noticing any sounds.
Opening your eyes to take in the world around you.
And deciding what you're going to do next.
How you want to continue your day.
