3-Step Breathing Space - (MBSR)

A wonderful tool to return to present awareness, in just a few minutes, this guided Breathing Meditation will support you towards greater calm! Take it with you into your everyday. This audio forms part of the MBSR 8 week program, enjoy.

Transcript

Let's practice the three-step breathing space.

And we can use this three-step breathing space as a natural first step whenever there's strong emotions,

Difficulty,

Confusion in our daily life.

And it's also a great way to re-ground in the present experience throughout our day.

Let's now practice the three steps so that it can be a useful tool in your daily life and you can begin to apply it more easily when faced with difficult situations.

So first there's a pausing and interrupting of the autopilot.

And step one,

Awareness.

Recognize and acknowledge all of one's current experience.

And that includes thoughts,

Emotions,

Sensations.

Perhaps ask yourself,

What are you aware of right now?

And then step two,

Gathering.

Bringing the attention to the sensations of the breath in a particular place in the body.

So take a breath here.

Where do you feel the breathing in your body?

And now step three,

Expanding.

Expanding the awareness into the body as a whole,

Using the particular sensations of the breath as an anchor,

While opening to the range of experience being perceived.

So can you cradle the whole of the body in your awareness?

Maybe noticing how it moves with the breath.

And now resuming your daily activity,

Knowing that you can come back to these three steps at any time.

Step one,

Awareness.

Step two,

Gathering the breath,

A particular part of the body.

And step three,

Expanding the awareness into the body as a whole.

And then resuming your daily activity,

Noticing perhaps a greater sense of mindfulness,

Awareness,

Perhaps a greater sense of calm,

Ease and clarity.