WEBVTT 00:01.000 --> 00:09.120 We begin this three-minute breathing space meditation by making a deliberate change in posture. 00:11.140 --> 00:14.420 A posture that supports a sense of wakefulness. 00:16.560 --> 00:25.100 A posture that helps move us out of being on automatic pilot and brings us into the present moment. 00:25.100 --> 00:32.000 And you can choose any posture that's supportive for your body and that feels called for. 00:32.120 --> 00:36.520 That might be lying down on the ground or being seated in a chair. 00:41.680 --> 00:45.420 Being sure that the posture has a sense of ease. 00:45.420 --> 00:59.660 And to begin this practice, in step one, we'll start by becoming very aware of what's happening. 01:01.980 --> 01:09.300 And so maybe taking some moments now and just checking in and sensing into what's happening in the mind. 01:09.300 --> 01:17.420 What thoughts are here, if any? 01:21.580 --> 01:27.580 And perhaps noticing these thoughts as mental events in the mind. 01:27.580 --> 01:35.340 Sometimes it might even be helpful to put them into words. 01:35.980 --> 01:42.320 Like planning, anticipating, worrying, remembering, rehashing, rehearsing. 01:46.340 --> 01:51.900 Sometimes just naming them can kind of take the wind out of the sails of the thoughts. 01:57.580 --> 02:05.680 And then beginning to sense into, if there are any feelings or emotions that are present. 02:09.960 --> 02:13.000 And even if they're uncomfortable or unpleasant. 02:14.600 --> 02:17.240 Is there a way to acknowledge them? 02:18.320 --> 02:20.160 Because they're already here. 02:27.580 --> 02:33.860 And then beginning to bring attention to the sensations in the body. 02:36.080 --> 02:37.860 What are you aware of right now? 02:41.140 --> 02:46.380 Are there any areas in the body where there might be a sense of tension or tightness or holding? 02:51.680 --> 02:54.460 If there are areas of tension or tightness. 02:55.360 --> 02:57.380 Particularly where it's not needed. 02:57.580 --> 03:02.980 Perhaps letting go of anything you don't need to be holding on to. 03:08.900 --> 03:11.900 So now that you have a sense of what's going on right now. 03:12.860 --> 03:16.780 You've brought attention to the present moment and stepped out of autopilot. 03:18.420 --> 03:21.800 Let's start to bring our attention to an anchor point. 03:22.660 --> 03:24.900 We've been working with the anchors of attention. 03:24.900 --> 03:31.960 So you might notice just the sensations of the feet in contact with the ground beneath you. 03:33.560 --> 03:37.660 Or sensations of sitting or lying down. 03:37.660 --> 03:43.260 Perhaps the hands wherever they're resting. 03:45.120 --> 03:47.000 Or perhaps it's the breath. 03:50.240 --> 03:52.720 Whichever anchor feels most reliable. 03:53.560 --> 03:55.940 Most like a touchstone in this practice. 03:55.940 --> 04:01.680 And just taking some moments to allow the attention to settle there. 04:01.680 --> 04:11.920 And knowing that the mind will drift off from time to time. 04:12.020 --> 04:13.020 That's what minds do. 04:14.100 --> 04:16.380 And just as soon as you become aware of that. 04:16.540 --> 04:20.180 Just gently and firmly bringing the attention back to your anchor. 04:20.180 --> 04:33.960 And then in step three, we'll start to expand the awareness to include the entire body. 04:35.420 --> 04:36.660 The posture. 04:37.640 --> 04:38.900 Facial expressions. 04:39.900 --> 04:42.520 How the body feels in this moment. 04:42.520 --> 04:48.080 And if you become aware of areas of discomfort. 04:49.420 --> 04:54.680 You might experiment with breathing in on an inhalation to those areas. 04:56.440 --> 04:59.720 And breathing out from them on the out breath. 05:01.320 --> 05:03.480 Perhaps even feeling a softening. 05:04.480 --> 05:06.820 Or a releasing with each out breath. 05:06.820 --> 05:24.800 And now that you've done this practice, as best you can, bringing this expanded and more spacious awareness to the next moments of your day. 05:30.980 --> 05:36.560 In just a moment, you'll hear the sound of a bell to close this practice. 05:36.820 --> 06:06.800 (The sound of a bell.)