#9 - 3 Minute Breathing Space

BC Association for Living Mindfully - BCALM – Listeners receive gentle and calm suggestions and guidance on how to begin a sacred mindfulness meditation practice. Great listening for beginners or those nurturing a meditation practice.

Transcript

Welcome to this three-minute breathing space.

The first minute allows us to bring awareness to what is present right now.

Noticing your posture and body sensations.

Noticing the thoughts that are present.

Noticing any emotions that are arising right now.

We can bring curiosity to what we notice without judgment.

The second minute of the three-minute breathing space invites us to gather our attention to the anchor of the breath.

Noticing your inhalation and exhalation where they feel most prominent right now.

Perhaps feeling movement of your belly or your chest.

Perhaps sensing air entering your nostrils slightly cooler and exiting your nostrils slightly warmer.

And if you notice that your attention wanders away from your breath,

Simply name with one word where your attention has moved and gently guide it back to this anchor of your breath.

With the third minute of the three-minute breathing space,

We can begin to expand our awareness from noticing the breath to now inviting other sensations in the body.

Feeling the contact between your clothing and your skin.

Inviting awareness of thoughts,

Emotions,

And bringing into awareness the room around you.

Feeling the temperature of the air.

Noticing sounds in the room.

Perhaps noticing sounds outside of the room.

And with this,

Continuing to expand your awareness of yourself in a much larger space.