Three Breath Meditation for Stress, Focus, & Mental Clarity

A lot of times we say to ourselves that we don't have time to meditate,

But let me introduce you to a mindfulness meditation practice called the three breath meditation.

I'll explain what we're going to do with each breath,

And then we will do the exercise together.

So on the first breath,

The invitation is to focus on the physical sensations of the air flowing into the body and out of the body.

On the second breath,

The invitation is to check in with the current emotion that you're facing right now and to label it.

And on the third breath,

Ask yourself,

What is the most important thing for me to focus on in this moment?

So let's try it together.

Inhale,

Feeling the air flowing into the nose.

Back of the throat,

Inflating the lungs.

Deflating the lungs up the back of the throat and out the nostrils.

Second breath.

What emotions are you feeling in this moment?

Happiness,

Relaxation,

Anxiety,

Irritability.

Give the emotion a label.

Third breath.

What is the most important thing for me to focus on?

Now,

What we're doing here is bring yourself into the present moment.

We're telling our nervous system that it is time to handle whatever it is we need to handle.

And we're giving ourselves that inner empowerment to be able to do the things we have to do.

So this technique can be done anywhere at any time.

It can be done before an important phone call.

It can happen while you're in a conversation with someone and you find yourself spacing out.

It brings you back into the present moment and helps you focus on what it is that you need to succeed.