3 Minutes Breathing Space MBSR

The Three-Minute Breathing Space is a mindfulness practice commonly integrated into Mindfulness-Based Stress Reduction (MBSR) programs. It aims to assist individuals in anchoring themselves in the present moment, especially during periods of stress or overwhelm.

This practice can be easily incorporated into daily life, offering a convenient tool for managing stress and fostering mindfulness. Through consistent engagement, individuals may cultivate heightened self-awareness, resilience, and a profound sense of tranquillity, aiding them in navigating life's obstacles with greater ease.

Transcript

Welcome to the three-minute breathing space,

A chance to get out of autopilot mode,

To gain clarity,

Focus,

And balance.

So we begin by checking on how the body feels right now,

Just quickly scanning for feelings,

Sensations.

Good,

And moving on to how the mind feels right now,

What goes on through the mind.

And what emotions are you experiencing right now?

Just quickly name the first things that come to your mind.

And now,

Letting go of all this,

Simply focus on your breathing.

So being aware of each breath as it comes,

Each breath as it goes,

There is no need to change anything about the breath,

Just be aware of the sensations of breathing.

So breathing in,

You are aware,

And breathing out,

You are aware.

And as you breathe in,

You are aware,

And as you breathe out,

You are aware.

And now,

Including sensations in the body,

Together with awareness of the breath.

So as you breathe in,

You feel the breath spreading,

Nourishing your body,

Noticing sensations in the body as you breathe in,

As you breathe out.

Just focusing on the body as a whole,

Together with the sensations of the breathing.

And now,

Looking ahead,

What is the best thing to do right now?

How can I proceed further?

And now,

Carry on.

Good luck.