3-step breathing space, 5 min: This practice gives us the opportunity to “check in” how we are at the moment. Body sensations, thoughts, emotions – basically all the experiences that might affect our wellbeing. The practice also gives us space and perspective to choose the attitude that helps us most to relate to the experiences in a non-judgemental, curious way, making peace with them, rather then fighting or running away.
Body scan, 25 min: Every mindfulness-based intervention starts with this formal practice, which is also called “a journey in the body”. We travel through the different body parts, linger everywhere a bit and then, regardless of the experience there (pleasant, unpleasant, neutral, lack of sensation), move on to the next body part. It’s a choiceless awareness, because we don’t choose where we direct attention, instead we go through every body part, part by part.