The Three Minute Breathing Space- a “simple” pactice in Observation


solitude_by_serhatdemiroglu
Here Follows a simple (but not so easy) exercise proposed by Jon Kabat Zinn. At the beginning, practice it for three minutes at set times, three times a day, then you can extend the duration of the practice on 5, 10, 15 minutes each time.
Enjoy!
Step 1:
Adopt an erect and dignified posture, whether you are sitting or standing. If possible, close your eyes. Then bringing your awareness to your inner experience, ask:
What is my experience right now?

  • What thoughts are going through the mind? As best you can, acknowledging thoughts as mental events, perhaps putting them into words.
  • What feelings are here? Turning towards any sense of emotional discomfort or unpleasant feelings, acknowledging their presence.
  • What body sensations are here right now? Perhaps quickly scanning the body to pick up any sensations or tightness or bracing.

Step 2:

Then redirect your attention to focus on the physical sensations of the breath breathing itself. Move in close to the sense of the breath in the belly…. Feeling the sensations of the belly wall 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, using the breath to anchor you in the present.

Step 3:

Now expand the field of your awareness around your breathing so that, in addition to the sensations of the breath, it includes a sense of the body as a whole, your posture, and facial expression.

If you become aware of any sensations of discomfort, tension, or resistance, zero in on them by breathing into them on each in breath and breathing out from them on each out breath as you soften and open. If you want to, you might say to yourself on the out
breath:

“It’s ok….whatever it is, it’s already here: let me feel it.”

As best you can bring this expanded awareness into the next moments of your day.

 

About mr Sarmoung

Andrea Dandolo je pisac i istražitelj razvoja svijesti i duhovnosti uključen u razotkrivanje drevnih učenja s ciljem olakšavanja unutarnjeg razvoja ljudskih bića. Jedan od načina kojima se time bavi je i kroz blog koji je preveden na engleski, španjolski i od nedavno hrvatski. Od rane mladosti je u svijetu duhovnosti i rada na sebi sudjelujući u radu grupa koje potječu direktno od Gurdjieffa, tj koje su bile vođene od strane samog Gurdjieffa U skladu sa drevnim znanjima, naglašava razvoj svjesnosti kao primarno sredstvo za psihološku transformaciju i duhovnu osvještenost individualaca. Karakteristike sistema koji predlaže su jednostavan jezik i moderni prijevod drevnih učenja kao i njihove praktične primjene u svakodnevnome životu. Njegov blog čitaju ljudi iz svih krajeva svijeta. Samorazvoj je ne religiozni i ne dogmatski put; sastoji se primarno od naprednog dostizanja viših stanja svijesti, p prisustva i konačno od ostvarivanja svoje prave intimne prirode, koja je poznata u mnogim tradicijama pod imenima poput esencija, duša, biće. Kroz takav razvoj individualna osoba ulazi u nove dimenzije svijesti koje mu omogućuju da vidi stvarnost sakrivenu iza iluzija. To mu omogućuje kreiranje osobnosti neovisne i otporne na vanjske situacije i vanjska uvjetovanja. Posljedice takvog razvoja su oštra inteligencija, izvanredni kreativni kapaciteti, ravnoteža i smirenost u svakoj situaciji i stabilno stanje višeg stanja svijesti koje je poznato u drevnim tradicijama pod nazivom “buđenje”.
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