This is a three-step natural breathing space.
Step one,
Becoming aware,
So deliberately adopting an erect and dignified posture,
Whether sitting or standing.
And if possible,
Close your eyes.
Bring your awareness from what is around you to your inner experience,
Acknowledging it and asking,
What is my experience right now?
What thoughts are going through the mind?
As best you can,
Acknowledging thoughts as being just mental events.
What feelings are here,
Turning towards 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?
Perhaps quickly scanning the body to pick up any sensations of bracing or tightness.
Again,
Not trying to change them in any way.
Step two is gathering and focusing our attention to a more narrow spotlight on the physical sensations of the breath.
Perhaps moving in close to the abdomen,
How it expands as the breath comes in,
Falls back as the breath goes out.
Following the breath all the way in and all the way out,
And using each breath as an opportunity to anchor yourself into the present.
And so as the mind wanders,
Being able to gently escort the attention back to each breath and each moment.
Step three,
Let's expand the field of awareness around the breathing so that it includes a sense of the body as a whole,
The posture,
The facial expression,
As if the whole body was breathing in the fresh air of the sea around you.
Then expanding further beyond your body to take in any sounds,
Maybe the sounds of the waves,
Any sense that these sounds are pleasant or unpleasant.
Perhaps opening your eyes to see any shapes,
Any colours,
Any patterns,
Smelling any aromas carried on the breeze,
Picking up on any movement of breath or body,
Maybe the spray,
Just anything around you.
Perhaps having a sense of touching the textures of the rocks,
Sand.
In this you are exploring both your senses and the sensations,
Befriending them rather than trying to change them in any way.
And finally,
Return to where you are,
Aware of your whole body,
Moment by moment.
6
