3-Minute Breathing Space, With Difficulties Practice

The perfect short practice for when life bringsa challenges. Stop, take three minutes to ground, before stepping back into your day.

This practice invites you to 1st connect in with the body, emotions and mind, 2nd narrow your focus to the breath, 3rd open up to the whole of your expeince including gently holding difficulites and challenges.

From week 5 of MBCT.

Transcript

Feeling the weight of the body resting on the earth noticing those points where the body makes connection with whatever's supporting it and noticing how you are right now noticing what's arising and if there's a difficult experience perhaps labeling that noticing that perhaps just saying to yourself there's a feeling of anger or feeling of sadness and feeling upset whatever it might be noticing naming and then moving on to the second stage so we narrow our focus down noticing the breath if you breathe in and out noticing that point where you sense the breath most strongly in the body you may even like to say to yourself breathing in breathing out perhaps adding a counting to the breath and moving on to the third and final stage of this practice noticing if there's any discomfort in the body and seeing this body all of this body sitting here and noticing the body's responding to this difficulty and if so breathing into this sensation breathing into this difficulty noticing if there's tension resistance bracing and saying to yourself it's okay it's okay to feel like this whatever it is it's okay to open to it it's already here i may as well notice i may as well allow whatever it is breathing into it breathing out saying soothing breathing in awareness and breathing out a gentle soothing and coming towards the end of the practice now releasing awareness of the body taking a deep soothing breath in and out releasing letting go and choosing what you want to move on to next moving back into your day slowly bringing some movement to the fingers toes when you're ready in your own time slowly opening your eyes