3-Step Breathing Space

The three-step breathing space meditation is a simple and effective mindfulness exercise as part of MBSR (Mindfulness-Based Stress Reduction). The aim is to calm the mind, reduce stress, and establish a conscious connection with the present moment. By focusing on the breath and expanding mindfulness to the body and the space around us, we can strengthen our presence and calmness and free ourselves from stressful thoughts or worries.
Free introductory MBSR videos are available on my website, along with a complete MBSR online video course.

Transcript

Welcome to this breathing space meditation.

This is a quick and easy practice that is helpful when we feel stressed.

It's informal meditation meaning we can do it anytime and anywhere.

For the attention we can bring to mind the shape of an hourglass where in the top part we simply become aware of our body,

Thoughts and emotions.

And then the middle part we sense into our breath and the places our body touches the ground.

And for the bottom part of the hourglass we simply become aware of our whole body.

The attitude we bring into this practice is acceptance and kindness.

So maybe now gently closing your eyes if that feels right.

And then in the first step simply dropping into our present moment.

So becoming aware of thoughts,

Emotions and body sensations.

Simply acknowledging what's here,

Observing.

The second step now we gather our attention to focus on our breath and the places our body touches the ground.

So maybe feeling the breath in the body,

The tummy,

The chest and becoming aware of the contact points with the ground or the chair.

And in the third step expanding now the field of awareness once again.

Inhabiting the whole body,

The breath,

The touch points with the floor or chair.

And if there is still discomfort,

Tension or resistance then that is fine.

Gently turning towards it and breathing into them and softening,

Releasing and letting go of them on the out-breath.

And when we are ready gently opening the eyes and coming back to the room.

This meditation is now complete.

As best we can bringing this expanded awareness to the next moments of the day.