A shared practice
Creating Mental Space
S
Created bySean Fargo
From Sean's stress-and-anxiety collection — recorded in his own voice.
In Sean Fargo’s own voice11 min
Read along — the full script
Welcome. This is a short breathing space mindfulness practice that you can use any time, anywhere to regain a sense of calm, clarity, and confidence. So to begin, find a posture that feels relaxed and alert. You can be sitting, lying down, or standing, but find a posture where you'll be comfortable and relaxed.
And now bring your awareness to whatever's going on for you right now. Just noticing your senses, opening up to sights and sounds and feelings in the body. And now if it's comfortable to do so, just gently close your eyes just to limit visual distractions.
Soften any areas of tension in the body and feel the weight of your body as it touches the ground or your bed or seat. Feeling into gravity and the weight of your body and the points of contact underneath you. What are those sensations like for you right now?
And if you notice any tension or unpleasant sensations, see if you can gently turn towards them with your awareness, acknowledging them as unpleasant sensations. Feeling into them without getting caught up in thinking about them, just acknowledging them in the body as sensations. Bringing a sense of kindness to your experience in the body or a sense of open acknowledgement of what's happening in this moment and the sensations in this moment too.
And if you begin to tense around the breath as you breathe in and out, see if you can let go a little bit more with each out breath. Relaxing the belly and the chest to breathe out more fully and soften into gravity, loosening any areas of tension. And noticing any thoughts, observing them from a grounded place.
Just noticing them as if they're clouds in the sky, letting them come and go as you sit here breathing. And now notice any feelings or emotions as they arise. Can you allow them to come and go? Without becoming too identified or enraptured by them.
Including everything within your awareness with kindness and perspective. And now allow your awareness to gather around the experience of the breath. Gathering your awareness deep in the body with the breath. Feeling your awareness around the different sensations of the breath in different areas of the body.
Can you feel your awareness within the flow and the movement of the breath? Use the breath to anchor your awareness in the moment, in what's happening here and now. Use your breath to anchor you and your experience. Breathing in the body.
Noticing the inhale and the exhale. Feeling them in the body. And each time you notice your mind has wandered, gently guide the mind back to the breath deep in the body. And now gently expand your awareness throughout the body, including the whole body.
And feel the weight and shape of the body from the inside out. Keeping your awareness open even if there's discomfort. Cultivating acceptance and acknowledgement for all of the sensations in your experience. And use the breath to anchor your awareness in this moment.
Breathing in the body. Noticing each inhale and exhale again and again. Thank you.
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