3-minute breathing space
Three one-minute steps: notice what is here, gather your attention on the breath, then widen it again.
Sit upright in a way that feels steady. Close your eyes if that feels okay, or lower your gaze.
You can stop at any time. If this feels uncomfortable, press Finish, open your eyes and look around the room. You can switch to grounding, or get support now.
- Notice (1 min)
Ask yourself: what is going on for me right now? Notice any thoughts passing through, any feelings, and any sensations in your body. You don't need to change anything. Just notice what is here.
- Gather (1 min)
Now bring your attention to your breathing. Feel each breath coming in and each breath going out, wherever you notice it most. When your mind wanders, which it will, gently bring it back.
- Widen (1 min)
Let your attention spread out from the breath to your whole body: your posture, your hands, your face. Breathe as if your whole body is breathing. When you're ready, take this wider awareness with you into the next part of your day.
Well done for taking this time
This copy of the practice works without a connection, so nothing is saved to your account. Open SteadySelf when you're back online to record how you felt.