This practice follows an hourglass shape: first, you open your awareness to whatever is present (Acknowledging), then gently focus on your breath (Gathering), and finally expand awareness again to include your whole experience (Expanding). This is known as A.G.E: Acknowledging, Gathering, Expanding.
1. Acknowledging – 1 minute
Close your eyes if comfortable, or soften your gaze.
Bring your attention inward with a gentle, friendly attitude.
Ask yourself: What am I aware of right now?
Notice your body sensations, thoughts, and feelings.
Allow whatever is here to be present, without trying to change it.
Stay with your experience for a few moments.
2. Gathering – 1.5 minutes
Bring your attention to your breath.
Notice each in-breath and out-breath, rising and falling.
Breathe naturally, or slightly deeper if it feels soothing.
Rest your attention where the breath is easiest to feel.
When the mind wanders, gently return to the breath.
Follow 6–10 calm breaths.
3. Expanding – 1 minute
Widen your awareness to include your whole body.
Sense yourself from head to toe, breathing as one whole.
Notice what is present now in your body, thoughts, and feelings.
Reflect on what you want to bring into the rest of your day.
Gently open your eyes and continue with awareness.