Today we'll be practicing a meditation called the breathing space – where we linger within the sacred and nurturing space between the breath to connect with stillness and release stress. it's a simple practice you can use anytime you feel overwhelmed or stressed and feel the need for a reset
The breath is our sanctuary – it anchors us and calms us. And the space in-between the breath is a beautiful space and sanctuary to rest and reside – especially when things get tough.
I personally love the breath meditations because we are not asking the mind to quieten – instead we just focus on the breath. We are giving the mind a distraction or something to focus on.
In these breathing meditations there is a moment where the mind becomes anchored within the breath yet at the same time there's an opportunity to really experience a deep sense of calm and stillness.
For today’s meditation you're going to need something comfortable to sit on or lay down on. I have a meditation cushion and a blanket but if you just have a cushion or a chair that is ok. Or alternatively lay on your bed or yoga mat.
Start by coming into a comfortable seated or laying down position with a tall straight spine.
I will give you a moment to settle in.
From my heart to yours! I hope you enjoy today’s practice.
Close your eyes and let the hands rest in an easy effortless way bring full attention to this very moment allowing the mind and body to settle
Begin to feel the weight of the body sink into the support beneath you and feel that connection your body has with the ground beneath.
Become aware of the natural rhythm of your breathing
Tuning in to the natural pace of the breath. Feeling the breath coming in and filling the body and then following the breath as it releases and the body gently retracts and deflates with the exhalation
Taking some deep breaths in and slowly releasing them
Breathing in deeply
Witnessing the breath as it flows in and out of your body
Take a moment to tune into how you're feeling. Notice whatever is going on for you right now.
Are there any emotions arising to the surface?
No judgement. No attachment. Simply observe and just be.
Let the emotions just sit there. Allowing the breath to soften any intensity or dramas that the emotions may try and put on you.
We're not judging anything we notice we're just seeing if we can sit in quietness with whatever comes up.
Notice if you have any specific thoughts
Breathing in. Let the breath soften the thought. Invite the thought to just gently wash over you like a calming wave.
Breathing out …letting go and releasing any intensity or drama that may be attaching to you via the thought
We're simply creating a space for our thoughts.
Observing them without getting drawn into them or caught up in them
Breathing naturally. In your own time, rhythm and space.
Watch your thoughts as they arrive and pass away just like gentle waves lapping the shoreline
Now notice any sensations that are present in your body
Maybe the chest feels tight. Perhaps there's some tension in the neck, jaw or back. Maybe feelings of agitation. Maybe there are feelings of pain or discomfort somewhere in the body.
Observe how your body feels in this moment with non-judgment and curiosity.
Just sit with this for a moment. Your simply breathing and observing how the body feels in this moment.
Now see if you can send the breath into the area that is uncomfortable or painful.
Inviting the breath to soften the pain or discomfort.
Breathing in – soften
Breathing out – release and let go.
Notice how the belly expands with each breath in and then falls with each breath out
You don't have to change the breath in any way just notice how it feels to
breathe in and out.
breathing in observe your belly rise
breathing out observe your belly fall
Start to lengthen the breath if you can. Draw it deeper down into your belly.
On your next inhale expand your awareness to include your whole body.
Breathing in – follow the breath all the way down to the tips of the toes.
Exhaling….feeling the breath rise from the tips of the toes up to the top of your head
Take a few cycles of breath in your own time and space– following the breath as it travels down and back up the body.
Relaxing the whole body. Feeling comforted in the safe space you've created
Become aware of the space that sits in between the breath. The space just before you inhale……… and the space just before you exhale.
Breathing in….draw the breath deep into the body. Pausing at the end of the inhale. Try and settle into the space within this pause.
In your own time exhale deeply….On the end of the exhale pause and sit within the space.
In your own time. Breath in – pause and sit within the space – exhale – and on the end of the exhale pause and sit within the space.
Continue this breathing cycle - doing it in your own time and rythm
How does that space feel between the breath. How does that sacred space or that sacred pause that hovers in between the breaths feel.
You might find that if you're settled enough in your breathing you can start to linger in that space for a little bit longer.
Inhaling, drawing the breath in deep. Feel the fullness in the belly and lungs
Hover at the top of the breath – savour the pause - and then
exhale slowly and fully.
As you get to the end of the exhalation - just before the next breath in arises – sit in the space between for a moment.
Just lingering at the end
Breathing in…. feel the inhale filling the body. Lightly pause the breath …..hovering above the breath without restricting the throat
and then as you need to you release the breath….. slowly following the exhale all the way to the end hovering at the end of the breath
Reside in the pause.
Taking that next inhale as you need to.
I will give you a moment to continue with that breath cycle. Continue finding the pause between each inhale and exhale.
Start to see if you can tap into the stillness that is found within those spaces.
On the pause….When the breath completely ceases to move in the body see if you can find a feeling of deep stillness
Still and peaceful. No movement whatsoever. Those small spaces in between the breath is calming - a nurturing sanctuary or retreat for the mind.
Attach your awareness to the spaces between the breath.
Rest in the stillness that they provide
Exhaling slowly the breath softly dissolves into the space at the end of the exhale
linger there for a moment
in your own time allow the inhale to arise from that space and fill the body
Lightly pause and reside in the space
At the end of your next exhalation just start to come back to a very natural and normal breathing pattern
Rest in the ocean of stillness
This space of stillness is a place you can return to
whenever you want to reduce stress and feel more cantered safe and calm
In any moment we can find grounding in the breath
The breath is our anchor. It is our support and the place we retreat to. It is a space that is there for us always no matter whatever is happening in our lives no matter how hard, or disappointing or scary things may feel
Keeping the eyes closed I'm going to finish the meditation with three OM’s
Let's bring our palms together to touch at the centre of the chest and then bow the head closing the eyes once again and just honouring our practice