3-Step Breathing Space – Take A Break

This short, calming meditation is designed to help you reset and reconnect - anytime, anywhere. Whether you're feeling stressed, facing a difficult moment, or just need a mental break, this 3-step breathing space offers a simple way to settle your mind and come back to the present. Portable and easy to follow, it’s perfect for a quick pause in the middle of a busy day.

Use it whenever you need to slow down, find your footing, or simply take a moment to breathe.

Take a breath. Take a break. You’ve got this.

Transcript

The three-step breathing space.

Step one.

What's here right now?

What is my experience at this moment?

What thoughts are going through my mind?

What's the weather like inside?

What feelings are here?

Just acknowledging them without trying to make them any different from how you find them.

And also noticing what body sensations are here right now.

Just acknowledging them sensations,

Not trying to change them or judge them in any way.

Step two.

Noticing the breath.

Focusing on the physical sensations of the breath.

Noticing the breath moving in and then moving out.

Not thinking about the breath,

But really feeling it.

This breath coming in,

Coming out.

And coming back to the breath whenever your mind wanders.

Coming back to that anchor that's always there.

And then step three,

Where we're opening up our attention again.

So we're gently expanding our awareness to include the whole body.

To feel the breath in the whole body.

And then opening your awareness to the sounds around you.

To the space that you're taking up in the room.

To the space that you're taking up in the room.

Really being present.

And maybe setting an intention for yourself.

And then gently opening your eyes and trying to take this awareness with you in the next moments of your day.

Reviews

This was wonderful! Such a great reminder to pause and be present. Thank you!

A helpful grounding practice for any time of the day to come back to myself. Thank you 🙏🏼

Beautiful practical short pause to check in with myself. Helped me acknowledge what is present for me. 👌😊

Beautiful short meditation to get back in your body and anchoring yourself through your breath.