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The space between breaths

For calm time: let the breath go easy, rest in the small pause between breaths, and see what is more available after a few minutes.

6 steps, drawn from 2 books on IFS.

Checked: each step was read against the book passages it rests on, and stays inside them.

Read every step first
  1. Arrive. Sit in a way that is easy, eyes closed or open. You might take one deeper breath to begin. Then let your breathing go back to whatever it wants to do.
  2. Let it go easy. Let each out-breath leave without pushing it, and keep the in-breath light. You are not making the breath happen, only keeping it company. If this feels like work, skip it and breathe as you normally do instead.
  3. The small pause. Now notice the small pause after each out-breath, before the next one comes. Rest there softly for a second or two. If a part gets anxious in the pause, that makes sense: letting go can feel risky. Remind it the breath always returns, or keep your breathing ordinary instead.
  4. What is more here? After a few minutes like this, ask yourself: is there a little more calm, curiosity or clarity in you than when you began? Even a tiny amount counts. Note what it is like.
  5. How loud is it now? The same scale you used at the start. A drop is worth noticing, and no change is fine too.
  6. Back to the room. Let your breathing do what it likes again. Notice the room around you, and thank any part that let you rest in the pause, only if that is true for you.