4-Minute Breathing Space

Welcome to the Breathing Space Meditation.

If you feel comfortable to do so,

Please close your eyes.

Allow yourself to arrive into this moment.

Expanding your awareness to notice how you feel physically.

What do you notice about your body's posture?

About your body's energy?

Become aware of how you feel emotionally.

There is nothing to change or fix in this moment.

There is nowhere to go and nothing to do.

Allow yourself to be in this moment just as it is.

Expanding your awareness to notice any thoughts as they arise.

Can you place some distance between you and your thoughts?

To observe them non-judgmentally.

I invite you to narrow your awareness into the breath.

Tuning into your natural breathing pattern.

Noticing the gentle rise and fall of your abdomen.

There's no need to change your breathing in any way.

Simply being aware of it.

There's no need for imagination here.

Notice any expectations placed on yourself or this meditation.

There is nothing for you to try and achieve.

Just allowing your attention to be anchored in the journey of your breath.

If your attention wanders from your breathing that is completely natural.

If this happens,

Simply notice where your attention has gone and gently lead it back to your breathing.

Noticing any thoughts that judge the thinking itself.

Expanding the awareness of your breath into your whole body.

As if your whole body is breathing through your skin.

Allow yourself to fully accept this moment.

Allow yourself to fully accept yourself.

Not trying to get somewhere else.

Not trying to be someone else.

Noticing that this moment is enough.

That you are enough.

Aware of a sense of wholeness and completeness in yourself.

To close this meditation,

I invite you to take three of the deepest breaths you've taken all day.

And on the third and final exhale,

Open your eyes.