3 minute breathing space.
This mini meditation is designed to help you reconnect with yourself during your everyday life,
Allowing your frazzled mind and tense body a chance to unwind,
Relax and be aware.
Make a change to your posture that is comfortable and wakeful whether you choose to sit or stand for this 3 minute breathing space.
Close your eyes if it is possible.
Bringing your awareness into the present.
Become aware of your body.
Become aware of the thoughts,
The emotions.
What are your feelings right now?
Are there any sensations in the body?
What are they?
Begin to be aware of the breath as it's felt in the whole body.
Moment by moment.
Try not to change anything,
Just observe what's happening.
Now,
Bring your attention to the breath only.
Aware of the physical sensations of the rise and fall of your abdomen.
Front and back.
As you breathe in and as you breathe out.
Take the time to notice the air as it passes through your nostrils.
Watch the breath for its whole duration in and its whole duration out.
If your mind begins to wander and you notice thoughts passing through your mind,
Gently and kindly notice that you've done so and return your focus to the breath and to your body once again.
And now,
Expand your focus to take in the whole of your body once more.
How does it feel as the breath passes through your whole body?
Become aware of your posture.
Become aware of your facial expressions.
Any sensations inside your body and sensations on the surface of your skin.
Notice how your body is in this moment right now,
Just as it is.
Taking this quality of awareness into your everyday activities,
Slowly open your eyes and awaken to this moment now.
