My name is Dr.
Christiane Wolf and this is a three-minute guided breathing space.
So breathing space is a very great brief meditation that you can do any time during the day and it is called three minutes but it actually doesn't have to be three minutes.
Basically what it means is it's short and you can do it any time.
So a three-minute breathing space can be two minutes or one minute or four minutes but what we're going to do today is we'll do it about three minutes and it has three parts to it.
So the first part is we are paying attention to our experience in the present moment and we're paying attention to the areas of the triangle of awareness,
Meaning we're paying attention to any sensations in the body,
We're paying attention to any emotions as they are in the body and we're paying attention to thoughts or thinking,
Any story that is present in this moment.
So that is the first part which is quite open and so the image that we often use for the three-minute breathing space is that of an hourglass.
So we're starting out wide.
Then the second step we are narrowing down to the breath.
So we're paying attention to the breath for a minute or for however long we have.
And then the third part is opening up again and again noticing what is here now and then also allowing acceptance into our experience.
So the idea is that we might not exactly like what is going on but it's already here.
So fighting it usually makes it worse.
Okay so let's do this.
So you can do this obviously in any position.
You can do it standing up,
You can do it standing in line at the grocery store,
You can do it watching your kids at the playground,
You can do it at work,
You can even do it in your car waiting for the traffic lights to change.
Please only have your eyes open if you do the latter one.
So becoming aware of your body in this moment.
And you can start by paying attention to any sensations that are present.
You might feel attention or achy somewhere or just being aware of your position in this moment,
Your posture,
Standing up or leaning against something.
And then noticing if there is any predominant emotional state here right now,
Not in order to change it but in order to know.
You might be annoyed,
Might feel a little bit anxious,
You might feel joyous or relaxed,
Whatever it is.
And then noticing if there is a predominant story or thought pattern running in your mind right now.
And again,
Not in order to get rid of it but in order to be aware.
And now focusing the attention on the breath.
Really feeling the sensations of breathing in this moment and noticing exactly where you feel it.
Stacking the sensations of breathing.
And now opening up again.
Again including your entire body and just noticing what is here now.
Maybe something changed,
Maybe it didn't.
And you can even become aware of your surroundings.
So not only of your body but where you are in this moment.
And if it is helpful for you,
You can add a phrase like,
It's okay or it's already here,
It's okay.
