This is a description and explanation of the three minute well-being space,
Which is a short practice that you can do seated,
Lying down or standing.
And the suggestion is to do it a few times during your day.
Spot what you're doing and set aside three minutes.
And you can set a timer or just guess roughly three minutes.
And you can do it with your eyes open or closed,
But perhaps good when first practicing it to have the eyes closed.
And so practice in three stages.
Notice,
Attune and soak.
So noticing,
You start by taking three conscious breaths just to settle a little bit into the body and then you notice somewhere in the body where there's some degree of well-being.
And that could be something that's more simply physical,
Some sense of ease or lightness or spaciousness in some particular area of the body or more generally throughout the body.
Or it might be more something emotional,
A sense of contentment or happiness.
Or it could be a sense of ease,
Calm,
Groundedness,
Something that feels satisfying in the posture maybe.
Or it might be some quality of the breath that feels pleasurable,
Easeful.
Or just a sense of pleasure,
Well-being in being present,
In being alive.
So then the second stage is attuning.
So having identified something in the body that's pleasurable,
That's enjoyable,
Some well-being,
You then attune to that.
So you rest your awareness there and allowing that to become the focus of awareness.
So it's as if you're tuning to a particular aspect of your experience,
A particular frequency and then you stay tuned to that frequency.
And then the third stage is soaking.
So in this stage you just really let go into the experience of well-being.
You let yourself rest in it.
Really give it space.
And you see if it can sort of permeate the whole being,
The whole body.
If it's experienced primarily in one part of the body,
Maybe it's possible to allow it to suffuse more of the body,
To spread outwards,
To ripple outwards.
Just seeing if that's possible.
It might be that the experience is quite unremarkable and just be very mild well-being that we can identify.
We might feel quite drifty,
We might not be able to stay with it,
We might not be able to really let it spread in any way.
But we might notice that the practice still has an effect.
Just taking the time and just having the intention of well-being,
An intention of self-care,
Self-metter,
Loving-kindness.
That itself can have quite an effect.
And we might find that doing the practice we're just a little bit more attuned,
More open,
More sensitive to well-being outside of doing the formal practice.
There's a power in just recognizing something in our experience.
Just that itself can have an effect.
Recognizing ah,
There is some ease.
There is some contentment here.
Something that's quite satisfying.
Something that's at ease.
Some part of my experience,
Some part of the body.
So if we find that the well-being that we notice is quite subtle,
We need to sort of match that with a subtlety of attention.
So this is what we're doing with the attuning.
We're really listening closely to what's going on,
To the flavor of the pleasurable-ness,
The well-being.
And that close listening,
That sort of bringing of a delicacy of attention to experience,
We might notice that that in itself is enjoyable.
So well-being,
I've used the term well-being,
It's quite a broad term.
It might be more straightforwardly physical,
Just pleasant sensation.
Or it might be more predominantly emotional.
But whether it's more physical or more emotional,
We're looking to notice it in the body,
Notice the bodily component.
If it is an emotional or an emotional experience,
Noticing how that is felt in the body.
So in the third stage,
After having looked with this delicate attention in the attuning stage,
In the third stage,
Really just letting go.
Just a minute of really letting go,
Prioritizing,
Just enjoying what we've noticed,
What we've attuned to.
Just taking a moment to fully be that experience of well-being as much as we can.
I hope you enjoy the practice and do let me know how you found it.
Any comments,
Welcome.
