Take back control of your thoughts and feelings.
The 3 Step Breathing Practice and Free Audio Download
This simple breathing exercise forms the basis of most meditation practices. It is designed to deliberately place your attention on what is real in your life: your breath and your body, and to give you a break, a breathing space, from your thoughts and feelings. If we can change and improve our relationship with ourselves, we may have a better chance with our relationships with others.
Sitting comfortably with your eyes gently closed, imagine the top part of an hourglass or egg timer. Now ask yourself: What am i experiencing? Adopt a broad sense of enquiry, looking at whatever thoughts are passing through, whether you have a busy or quiet mind right now. Then move your awareness to whatever feelings may or may not be present, try to just observe whatever is there without getting involved in them.
Next, be aware of whatever physical sensations are present, whatever your body is saying. They will be small sensations perhaps. Notice your feet on the floor. Just notice with curiosity. This is your experience now: Thoughts, Feelings and Body.
As the hourglass narrows, take your attention to your breathing. Place a hand on your belly to follow the natural physical movements of the breath. There is no need to change the breath, just notice how and where your breath moves through your body.
YOUR MIND WILL WANDER, YOU HAVE NO CONTROL OVER THIS, THIS IS WHAT OUR MINDS DO, SO AS SOON AS YOU NOTICE YOUR ATTENTION HAS MOVED FROM THE BREATH YOU CAN GENTLY GUIDE IT BACK TO YOUR HAND ON YOUR BELLY. DO THIS AS OFTEN AS YOU YOU ARE AWARE. THIS IS MINDFUL AWARENESS
After spending as much time with your breath as you want to, you need to make the transition back into your wakeful day. As the bottom of the hourglass expands, so open your awareness from the breath to your body on the chair, your feet on the floor, your posture, facial expression. Your whole self as your are now. Take a deep breath in and as you exhale very gently open your eyes with a half smile across your lips. Take with you what you need from this practice into your day.
Download the 3 Minute Breathing Space Here.
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