Three-Step Breathing Space

Three-Step Breathing Space is typically offered as part of the Mindfulness-Based Cognitive Therapies (MBCT) programme. This practice offers guidance on marshalling one's attention to different aspects of experience.

Transcript

3 step breathing space.

Beginning by becoming aware of your posture.

And if your circumstances allow,

Making a definite shift in your posture so that it embodies a sense of wakefulness,

Alertness.

Step 1.

Beginning by becoming aware,

Checking in of our present moment experience.

Recognizing any thoughts,

Sensations or feelings that are here for you right now,

This moment.

Checking in with our internal weather.

And we're not looking to change our experience,

Rather we're looking to become aware,

Holding our experience.

Without judgment,

Without need to change.

Being open to what is here now.

Step 2.

Gathering the awareness around sensations of breath in the body.

So as best you can,

With some precision,

Bringing your awareness to the sensations of breath in the body,

Following the whole of the in-breath and the whole of the out-breath.

Resting your awareness here.

This breath.

This moment now.

And each time the mind wanders,

Or our awareness drifts,

Simply coming back to breath as best you can,

With kindness and with curiosity.

And the final step of the three-step breathing space,

We begin by broadening the awareness from a narrow focus on the breath to include the whole body.

So as best you can,

Becoming aware of sensations in the whole of the body.

Perhaps having a sense of the space that the body occupies.

Holding these sensations in a spacious awareness,

Not looking to change our experience but allowing it to be as it is.

Breathing into the whole of the body.

Breathing into the whole of the body.

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