3 Minute Reconnect

This 3-minute practice offers the opportunity to RECONNECT with body, thoughts, feelings, sounds and breath. It is a very simple practice to help us bring mindfulness into everyday life. I would like to acknowledge and thank my teachers Bob Sharples and Thupten Lekshe for first introducing me to a similar practice - the 3-minute Breathing Space from MBCT.

Transcript

The three minute breathing space or pause.

So let's get our mindful bodies on.

Bring yourself into the present moment by deliberately adopting an open and upright posture if you're sitting or standing.

Or if you're lying on your back,

Lie balanced and symmetrical with an open posture.

If possible,

Close your eyes.

Tune in and ask yourself,

What is my experience right now in thoughts,

In feelings,

In bodily sensations.

Acknowledge and register your experience,

Even if it's unwanted.

And now gently redirect full attention to your breath.

You can use your breath as an anchor to bring you into the present and help you tune into a state of awareness and stillness.

Breathing in and breathing out.

If you can,

Bring your breath down into your belly and gently lengthen your exhalation.

This can help to activate your parasympathetic nervous system into rest,

Digest,

Heal and grow mode.

Now expand your field of awareness again so it includes a sense of your whole body,

Your posture,

And even your facial expression.

See if you can put a little smile on your face.

And when you're ready,

Open your awareness even further.

Become aware of sounds and your surrounds.

You can open your eyes,

Have a little stretch,

And continue on your way.

Thank you.

Reviews

Perfect for reconnecting before journaling, Loved it!

Really great for first thing in the morning or for a reset, mid day! Thank you!

It truly helped me reset and bring a sense of calm into my body. Thank you!

Thank you for this. I’m Guidance is on point and easy to stay with.

Nice little break!

Love how short this meditation is. Very effective. I had a hard time focusing on my breath recently especially if a mediation is longer than 4 minutes. This meditation is just perfect.

✨Perfect, thank you✨

You have a very hypnotic, calming voice.

Does what it says!! ..bookmarked for repetitive use ;) Thx! Peace and Love

Perfect. Thank you. 💚

Great way to get back into the moment and have a little break from the busy-ness. I'm bookmarking. Thanks. 🙏

💗Very grounding into the moment🥰

A very nice handy short meditation, thank you 💕

Perfect little relaxer and mood enhancer.

There’s no shortage of similar super-short exercises on IT, but this is among the best. Not a moment is wasted.

GREAT for beginners, but more experienced meditators can benefit from it too. Also lends itself to multiple listens.

Brief and potent!
Thank you for this beautiful meditation.
Namaste 🙏🏽

Just perfect! Thank you!

Quick and helpful breathing space meditation, thank you ☀️