3-Minute Breathing Space

Use this 3-Minute Breathing Space to punctuate your day with mindfulness meditation practice. It is recommended to practice this 3 times a day. In the first minute, with a wide perspective, you will be bringing awareness to your thoughts, physical feelings, and emotions with no judgment. By connecting with your breath in the second minute, you are practicing to narrow your focus. In the last minute, you will expand this feeling of centeredness that you created throughout your whole body.

Transcript

Welcome to this three-minute breathing space.

Take these next few moments to get comfortable whether you are lying down or sitting upright.

Feel free to close your eyes or gaze softly at a spot in front of you.

In this first minute,

We will be focusing on awareness,

Being aware of our thoughts,

Our feelings,

And our physical sensations without judgment,

Just observing and taking note of what is happening in this present moment.

There's no need to interact or engage or change anything,

Just notice.

As best as you can,

See if you can notice all of these things with neutrality.

There is no good,

There is no bad,

Just your thoughts,

Feelings,

And physical sensations just as they are.

Now we will narrow down our focus from this wide expanse of awareness to connect with our breath.

Allow your thoughts to focus solely on the physical sensation of your in-breath,

Following it in through your nose,

Allowing your chest to expand and your stomach to rise,

And following that breath out as your stomach lowers,

Your chest deflates,

And the breath leaves out of your nose or your mouth.

Just be with your breath as it is.

Maybe on every in-breath,

Say in to yourself,

And on every out-breath,

Silently say out to yourself.

Now we will expand this feeling of centeredness that you've just created throughout your entire body.

See if you can breathe even deeper,

Filling yourself in with fresh air,

Allowing light to enter you,

And on every out-breath,

Feel as if the tension is leaving your body.

Know that you can always come to this space,

This three-minute breathing exercise,

To take inventory of what's going on with you,

Narrowing that focus to your breath,

And then expanding that feeling of centeredness throughout your whole body as a way to take care of yourself,

As a way to practice mindfulness,

And just be.

If you notice your mind wandering outside of this meditation,

With compassion and no judgment,

Focus back on your breath and come back to this practice.

And when you're ready,

Gently lift your eyes back into the room,

Come back into your body,

And thank yourself for taking the time to meditate and spending this time to take care of yourself.

Reviews

Excellent! Great short meditation!