Three-Step Breathing Space

Welcome to this micro-practice, which is going to be a three-step breathing space. The three steps are to arrive in our awareness and the moment, to gather our awareness deep in the body to settle and to focus the mind a little bit, and then to expand our awareness again. So, first of all, tuning into our experience right now. Giving the weight of the body up to the floor or the chair, and to settle. Being aware of the thoughts.

Flowing through the mind, being aware of our environment. So we're tuning in to our present moment experience. And now dropping our awareness deep in the body for the second step, the gathering step. Dropping into the belly and being aware of breathing in the belly, the expanding on the in-breath and subsiding on the out-breath. Letting this be an anchor for the mind.

Shifting from being caught up in thinking to resting inside direct bodily experience of breathing. Expanding, subsiding, expanding, subsiding, moment by moment. Letting the breathing be natural, find its own rhythm. And now moving into the final expanding phase, broadening our awareness again, being aware of the whole body, sitting here, standing here, the shape, the weight, sensations, being aware of thoughts, being aware of emotions, sounds, the environment. And preparing to reengage with the day, having had this little micro pause, this three-step breathing space and knowing that you can call on this at any time during the day.

So thanks for practicing with me. And we really wish you all the very best on your mindfulness journey knowing that you have this tool at your fingertips of the three step breathing space.