3 Step Breathing Space

This short practice is an opportunity to pause, return to the present moment and check in with yourself. Schedule it daily, or use it while waiting for the train, taking a computer break, or when experiencing stress and overwhelm. A practice in your pocket to return to as often as you'd like - suitable for beginners!

This practice is part of the MBSR program but can be used as a supportive stand-alone practice.

Transcript

Welcome to this three-step breathing space.

The intention being to kindly and with curiosity,

And acceptance,

Practice recognizing and placing our attention on all aspects of our current experience.

So our thoughts,

Emotions,

And body sensations.

Coming into an erect and dignified posture,

Either standing or sitting.

And if it feels appropriate,

Closing the eyes.

Gently moving into step one,

Becoming aware.

Stepping out of automatic pilot.

Perhaps asking ourselves,

What is my experience right now?

What thoughts are here?

As best you can,

Acknowledging thoughts as mental events that come and go.

Rather than getting caught up in their story.

Perhaps labeling thoughts.

Planning.

Worrying.

Remembering.

What emotions are here at this moment?

As best you can,

Turning towards and allowing any emotions that are present to be recognized.

Acknowledging any unpleasant emotions.

Acknowledging any pleasant emotions.

Or maybe no particular emotions are present at this moment.

Coming home to the body now.

What body sensations are here?

Perhaps doing a quick body scan.

Noticing any tightness.

Bracing.

Familiar pattern.

Or perhaps a lack of any particular sensations.

Just gently acknowledging.

As best you can,

Opening up to experience as it is right now.

In step two,

Gathering the attention onto the sensations of the breath.

Wherever you feel it the most.

Maybe in the belly,

Chest or nose area.

Using the breathing to anchor ourselves in this present moment.

Tuning into the sensations of the feet on the floor if that feels more comfortable.

Gently staying with the sensations of the breath as it rolls in and rolls out.

And step three,

Expanding the field of awareness beyond the breath to also include the sensations of the body as a whole.

Perhaps noticing posture.

Facial expression.

If there are sensations of tension or discomfort present in this moment.

Gently bringing our awareness there.

Imagining breathing into and out from these sensations.

Softening on the out breath.

Now sensing the weight of the body.

Grounded.

As you stand or sit.

And in your own time,

Bringing this short meditation to a close.

And taking this expanded awareness into the next moments of your day.

Reviews

Powerfull meditation and lovely voice.

Great way to break up the day and bring you back to yourself ❤️✨

Easy to follow. Perfect for me. Thanks.

Thank you, really liked this one!

Great start of my day! I love the calming voice. I think everyone should take 6 minutes out of their day to invest in a calm mind. ⭐️⭐️⭐️⭐️⭐️

Really helpful for me as a beginner, thank you!