Posted on April 24th, 2015 by Seth Nickinson
Need a quick relaxer? Try this. It’s a handy meditation taken from the book Mindfulness: Finding Peace in a Frantic World. Let a tea bag steep while you do this, and your day will surely be on its way to looking up!
You may want to start by doing the practice alongside the guided audio track. Once you learn it, you can proceed to doing it on your own. The text description below provides a nice guide, too.
Deliberately adopt an erect and dignified posture, whether sitting or standing. If possible, close your eyes. Then, bring your awareness to your inner experience and acknowledge it, asking: what is my experience right now?
Now, redirecting the attention to a narrow ‘spotlight’ on the physical sensations of the breath, move in close to the physical sensations of the breath in the abdomen . . . expanding as the breath comes in . . . and falling back as the breath goes out. Follow the breath all the way in and all the way out. Use each breath as an opportunity to anchor yourself into the present. And if the mind wanders, gently escort the attention back to the breath.
Now, expand the field of awareness around the breathing so that it includes a sense of the body as a whole, your posture and facial expression, as if the whole body was breathing. If you become aware of any sensations of discomfort, tension, feel free to bring your focus of attention right in to the intensity by imagining that the breath could move into and around the sensations. In this, you are helping to explore the sensations, befriending them, rather than trying to change them in any way. If they stop pulling for your attention, return to sitting, aware of the whole body, moment by moment.
It is helpful to view your awareness during the Breathing Space as forming the shape of an hourglass. The wide opening at the top of an hourglass is like the first step of the Breathing Space. In this, you open your attention and gently acknowledge whatever is entering and leaving awareness.
The second step of the Breathing Space is like the narrowing of the hourglass’s neck. It’s where you focus your attention on the breath in the lower abdomen. You focus on the physical sensations of breathing, gently coaxing the mind back to the breath when it wanders away. This helps to anchor the mind – grounding you back in the present moment.
The third step of the Breathing Space is like the broadening base of an hourglass. In this, you open your awareness. In this opening, you are opening to life as it is, preparing yourself for the next moments of your day. Here you are, gently but firmly, reaffirming a sense that you have a place in the world – your whole mind–body, just as it is, in all its peace, dignity and completeness.