3 Minute Breathing Space

I have developed this brief breathing meditation with people living with dementia and their family carers in mind, but it can be used by anyone. It is like a 'stress hack', through 3 simple steps we alter our breathing and our state of mind.
Background music by: Power Practices

Transcript

This is a 3 minute breathing space.

A short,

Simple way to instantly reduce any feelings of stress by adjusting our breathing.

Take up a comfortable,

Seated or lying down position.

And close your eyes.

But you can do this practice anywhere,

In any position.

If you're outside,

Being triggered,

Feeling stressed,

Just pop in your headset and listen to this meditation as well.

Notice your normal breath,

Its length,

Its rhythm and where it is in the body.

And when we feel stressed or anxious,

It's usually short and high up in the chest.

So let's begin by putting a hand on the belly and starting to breathe into that hand.

When you feel that your breath is more in your lower body now,

Then focus on matching the length of your inhales and exhales.

Again,

When we feel stressed,

We tend to have shorter exhales holding things together.

And finally,

When you feel inhales and exhales are equally long,

Start allocating both of them.

You may count up to three,

Pause and exhale for three as well.

Continue for as long as you need.

This completes our three and a half minute breathing space.

Namaste.

Reviews

It's exactly what Kelly promises. Clear, simple, peaceful.