12:46:17 Yeah, actually that's good we have some time so let's do a three minute breathing space. Yeah, thanks for the suggestion, Ai-Ri. So let's do that. Let's take a moment to just settle into a seated posture.
12:46:32 Short three minute breathing space practice closing the eyes if you wish or keeping a soft open gaze,
12:46:42 taking a breath.
12:46:44 A full breath in and out,
12:46:52 establishing your presence, sense of the body right here and right now in the present moment.
12:46:59 The body breathing.
12:47:08 So the first step is to
12:47:15 just come into the present moment.
12:47:20 Becoming aware of your inner landscape, what's here right now.
12:47:26 What thoughts are around, noting naming the thoughts.
12:47:46 Their type of thoughts thoughts as activities of the mind coming and going.
12:47:41 And what emotions are here, naming the emotion as best you can.
12:47:52 And then what body sensations Do you notice
12:48:00 scanning the body and just noticing any sensations.
12:48:06 And then, the next step is to gather and focus the attention on the breath. Coming and going in the belly,
12:48:18 noticing how the belly rises with each inhale and falls with each exhale, maybe placing a hand there.
12:48:28 subtle or deep coming and going.
12:48:44 And then the last step is expanding the awareness to include the breath, and the entire body.
12:48:53 The body sitting here and now in this posture, the body breathing sense of the body in space, connected with the ground or support the space around you.