Three-Minute Breathing Space Meditation

This 3-minute meditation is a great way to become aware of your current state of mind and body and reset it towards calm.
It is often practised as part of the MBSR course.
One minute grounding in the moment, then 1 minute breath focus and 1 minute whole body awareness.

Transcript

Hourglass meditation. Notice what you're feeling at this moment physically and emotionally. What do you notice about your posture and how your posture feels? Do you feel particularly comfortable in any way and if so, Where? Be curious about what thoughts you're aware of. Can you place a bit of distance between you and your thoughts? Try and observe them non-judgmentally and in a detached way rather than being caught up in them. Now narrow your attention to inside yourself and into your own breathing. Bring your attention down to your breathing and the rise and fall of your abdomen. You're not trying to change your breathing in any way. Just simply be aware of it in a friendly open way. Of course it'll be quite natural for your attention to wander away from your breathing. And if this happens just notice where your attention has gone and then gently lead it back to your breathing again. And now allow your conscious awareness to expand once again from your abdomen and into your whole body. If you can notice a feeling of breathing into the whole body. See if you can be aware of the sense of wholeness and completeness in yourself, Fully accepting and non-striving. It's okay to be just who you are at this moment in time.