3 Step Breathing Space

Dr Rebecca Crane from the CMRP leads a 3 step breathing space. Give yourself some time to reconnect with yourself with this short practice.

Transcript

Taking a breathing space.

Making a definite change in your posture so that your posture embodies a sense of awakeness,

A sense of dignity.

And beginning step one by acknowledging what is going on in your body and mind right now.

Not trying to change anything but just opening to what is here.

What thoughts are going through your mind.

What feelings are around.

Any sensations in your body.

Seeing if it is possible to open to them all.

And now step two.

Narrowing the focus of attention down to the sensations of breathing.

Wherever you feel the breath moving most strongly focusing on that place and with great precision tuning in to the sensations of the in-breath for its full duration and the out-breath for its full duration.

And each time the mind slips away bringing the attention back to this breath right now.

And now step three.

Broadening the focus of your attention around the breath to take in the whole body.

The whole space that the body takes up.

And becoming aware of all the sensations that there might be in the body.

Holding them in the spaciousness of bodily awareness.

As if your whole body was breathing.

And if there are any particular parts of the body where there are intense sensations see if it is possible to open to these.

Perhaps guiding the breath into this place and allowing it to open and soften.

And as we bring this three-minute breathing space to a close bringing this awareness this sense of spaciousness into the next moments of your day.

Reviews

Love her guidance

Very grounding..diolch

Very nice short reset practice. Will turn to this one next time I'm in a stressful moment and need to re-center. Thank you!

Lovely guidance through the 3 minute breathing space. Thank you 🙏🏻💚

Perfect meditation when you need to recharge.

Wonderful! Great recording quality (with the exception of the bells in the beginning and end, where you can hear room sound). Nice and quick and easy reset!

Very nice reset, thanks!

Helpful thank you

Brief and yet quite effective

Perfect four minute reset

I loved feeling the sense of my physical space. Thank you

I really enjoyed the focus on moving breath to areas of strong sensations. Thank you.

Fabulous short meditation! Perfect for a check in pause in the middle of the day. 🙏🏼❤

Love this 3 step breathing space. We always start our tai chi class with this quick meditation

Very helpful-thank you!