Three-Step Breathing Space

The Three-Step Breathing Space is a mini-meditation that allows you to recalibrate and re-set yourself in the midst of your day. It's easy and portable you can do it anytime anywhere anytime. There are three steps that you can learn and then do yourself: check-in, focus on the breath and expansion.

This mediation also forms part of the MBSR/MBCT classes I teach to students in Belfast. I hope it is helpful.

Transcript

Hello,

It's Brigitte from A Measureable Minds with another short practice for you.

This is a practice known as the three step breathing space.

It's being designed to be portable,

To be used anytime,

Anyplace,

Anywhere.

It's handy,

Easy and short.

You can listen a few times until you learn the steps and then you can even do it without any guidance.

You can do it for yourself.

So let's start by just currently noticing our posture,

Sitting or standing and see if you can adjust it a little to account for the fact that you're now doing a short practice.

Align for an upright,

Dignified stance.

Closing your eyes if you'd like.

And now let's move into the first step,

A check-in.

Ask yourself,

How am I?

Maybe you're asking people all day,

How are they?

But how am I?

Are there any strong sensations in the body?

Anything I can notice?

What thoughts are here?

What feelings?

Can I open to whatever I find?

Just for a moment accepting,

Align,

Letting be.

This is how I am right now.

This is how it is.

Let's move into step two.

Step two is focusing on the breath.

So we begin to narrow our focus of attention exclusively onto the breath.

The breath is always here.

Can you allow the mind to rest fully on the inhale and fully on the exhale?

Where do you feel the breath most vividly?

Just following the in-breath all the way in and following the out-breath all the way out.

Each time the mind wanders off,

Gently bringing it back just to this breath and this breath.

Just being with the sensations of breathing.

I am breathing in.

I am breathing out.

In.

Out.

In.

Out.

And we're going to move into the third and final step.

This is expanding.

We're expanding our awareness out again to take in the whole body.

The sensations of the whole body breathing.

The whole body alive.

The whole space we're inhabiting.

The body sitting or standing.

The facial expression.

The posture.

The thoughts.

The feelings.

Letting this moment to be as it is in its entirety.

All the elements of this present moment.

Still breathing.

Coming home to the body.

Coming home to this moment.

However it is.

Taking a little bit of this renewed calmness with you into the rest of your day.

Wishing you a lovely day.

Reviews

Excellent, thank you 🙏

Really lovely 3 minute breathing space to drop into anytime. Thank you Bridgeen 🙏🙏

Very nice 👌Can be used as a preparation, a rescue remedy or to re-centre 🙏

Just what I needed this morning Bridgeen., a little bit of calm. Namaste 🙏

Beautiful Bridgeen, use this so often since you taught it in class. Is a great technique to learn. Thanks for sharing 🙏

So lovely and calming, thank you!! 🙏🏻😊