This short practice is called SAWS breathing,
Stop observe and sense.
That can help you to come out from the stress and calm down very quickly.
Our intention is to come back to the present moment and come down.
Where attention will be on the physical sensations of the breath and how it's moving in the body.
We are focusing on the body sensations,
Sensations of the breath and bringing curious,
Non-judging and kind attitude.
In the first step,
Stop doing anything right now,
Wherever you are,
Whatever you are doing.
Just making a pause and finding comfortable standing or sitting position.
Now feeling the feet on the floor.
Can we move our attention there and really feel them?
Perhaps bringing curiosity in a beginner's mind and feeling the contact with the surface or touch of the clothes.
Now gently moving to the second step and starting to observe our sensations of the breath now.
Where do you feel the breath in the body today?
Perhaps in the stomach and if it's okay putting our hands there and feeling the movement of it.
It's like a balloon inflating when we are breathing in.
And deflating when we are breathing out.
Breathing in.
And breathing out.
Or we feel our breath in the chest.
Breathing in.
And breathing out.
Perhaps we feel sensations under the nose.
How cool air is touching nostrils when we inhale.
And the touch of the warm air when we exhale.
Breathing in.
And breathing out.
And if you notice that thoughts are taking you somewhere to the past or future,
Gently without judging,
Bringing back to the breath and feeling how it is moving in the body.
There is no need to control it somehow,
Relax it or change it.
Just observing how our body is naturally breathing in.
And breathing out.
Without judging with a kind and soft attitude.
Just breathing in.
Just breathing in.
And breathing out.
Breathing in.
Now gently coming back.
And the sense is the third step.
We are starting to feel our whole body now.
What sensations do I feel?
Perhaps it's a sense of a touch with a surface where we sit or stand.
Or warmness.
Coldness.
Sense of a temperature.
Or maybe sensation of the touch of the air on the skin.
Or maybe tension,
Tingling or even discomfort.
Whatever is there is totally normal.
There are no right or wrong sensations.
If there are sensations of discomfort or resistance,
As best we can gently turning towards and breathing into them.
Having the intention to soften,
Releasing and letting go on the out-breath.
And now grounding ourselves.
Making a deep breathe in.
And deep breathe out.
One more time.
Breathe in.
And breathe out.
And perhaps asking ourselves what is happening now?
Any changes from the beginning of the practice?
As best we can bringing this awareness to the next moments of the day.
