3-Minute Breathing Space

A 3-minute interlude to add into your day whenever you can, and a chance to 'check-in' with yourself. How are you feeling, what thoughts are here and now, what sensations in the body? Can you be with yourself in kindness and gentleness in these few moments? Just settle in to your posture, gently close your eyes or hold a soft gaze, and breath along with this short meditation. Feel the effects.

Transcript

Welcome to the three minute breathing space.

Start by feeling yourself in an upright dignified posture,

Sitting in your chair,

Lengthen through the back.

If possible,

Close your eyes.

Then,

Bringing your awareness to your inner experience and acknowledging it,

Ask,

What is my experience right now?

What thoughts are arising right in this moment?

Just acknowledging thoughts as mental events,

Maybe putting them into words,

Just noticing thoughts.

And what feelings are here in this moment?

Turning toward any sense of discomfort or comfort or unpleasant feelings,

Pleasant feelings,

Just acknowledging what's here.

And what body sensations are here?

Just noticing feelings of weight,

Temperature,

Touch,

Humming,

Buzzing,

Singing.

Then,

Redirecting your attention to focus on the physical sensations of your breathing.

Just moving close to the sense of the breath coming in,

Moving out,

Feeling the sensation of the breath in the belly,

In the chest,

In the nostrils.

Expanding,

Releasing,

Following the breath all the way in and all the way out.

Using your breathing to anchor yourself in this present moment.

Now,

Expanding the field of your awareness around the breathing so that it includes a sense of the body as a whole.

Your posture,

Your facial expression.

And if you become aware of any sensations of discomfort,

Just noticing what is here.

And then,

Breathing out from those sensations,

Softening and opening with the out breath.

Now as best you can,

Bringing this expanded awareness to the next moments of your day.

.

Reviews

Nice for a quick & succint mindfulness practice!

Very helpful! just what I needed right now TY 💜🌹

Short and sweet! Perfect! Thank you! ❤🙏🌸😊💢💥💫🌟✨

I found the teacher’s voice pleasant. I appreciated the pacing of this meditation. It is a helpful one to pause and check in