18. Creating Inner Space

This is a practice of focusing the attention, so that we can recognize the spaces between our experiences. And gradually widening the space between stimuli we experience in the world, and our response to them. At the end of this practice, you’ll be invited to write down any insights that might have emerge. So please feel free to keep a notebook and pen nearby.

Whenever you’re ready, please feel free to settle into a comfortable position, whether seated, standing, or lying down. See if it’s available to position your spine straight, yet relaxed. Keeping your eyes closed or downcast, whichever feels most comfortable to direct your attention inwards.

We will start with a few rounds of box breathing. During box breathing, we’ll be inhaling and exhaling slowly through the nose. Draw a slow inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts.

Ready?

Inhale 1, 2, 3, 4, hold 1, 2, 3, 4, exhale 1, 2, 3, 4, hold 1, 2, 3, 4.

Inhale 1, 2, 3, 4, hold 1, 2, 3, 4, exhale 1, 2, 3, 4, hold 1, 2, 3, 4.

Inhale 1, 2, 3, 4, hold 1, 2, 3, 4, exhale 1, 2, 3, 4, hold 1, 2, 3, 4.

Feel free to continue with a few more rounds of box breathing on your own now. As you breathe, start to notice the holds as spaces between your inhale and exhale.

Whenever you’re ready, feel free to let your breath return to its natural rhythm. As you breathe naturally, continue to pay attention to the space between your inhale and exhale, between exhale and inhale.

If you find your breath hard to notice, feel free to place your hands on your chest, belly, or both, and notice their rise with every inhale, and fall with every exhale.

Where’s your attention now? In case you notice your attention has wandered, gently bringing it back to noticing the rhythm of your breathing.

Now, turn your attention to notice anything else that might be arising in your awareness. Do you notice any thoughts and emotions? Whatever might be arising, see if it’s possible to simply notice them with openness and curiosity, allowing them to arise, and fall away.

Notice the next thought or emotion that arises.

In case you find simply observing to be challenging, or feel you’re being sucked into these thoughts and emotions, gently whisper to yourself “this too shall pass.”

“This too shall pass.”

Whether pleasant or unpleasant, this too shall pass.

If you’d like, see if it’s possible to notice the spaces between thoughts, and the spaces between emotions. However small or large they might be, simply notice them.

For the next minute or so, simply allow whatever arises to arise, and notice the spaces between each experience that arises.

Gently start to invite movement back into the body, such as slowly rolling the shoulders, the head, or taking a gentle stretch. Flutter open the eyes, and becoming aware of the space surrounding you.

Taking a moment to check in with yourself, what do you notice any changes about your presence? What is the quality that you notice? Did any insights emerge that you’d like to take away with you? How might you like apply this practice in your everyday life? Feel free to write down any learnings.

With time and practice, focus sharpens, and the space between stimuli and response widens. Please feel free to take a moment to thank yourself for showing up and creating inner space today. Thank you.