In this meditation,
We're going to look at the three minute breathing space.
The three minute breathing space is a meditation that you can use when you feel stressed or overwhelmed with emotion,
When you feel you just need to take a pause before reacting to an unhelpful emotion or reacting to some unhelpful thoughts.
You can use this meditation just to come into the present moment and settle and ground yourself.
So I want you to start this meditation with a nice straight posture,
With your shoulders nice and relaxed.
Maybe you can raise them and drop them a couple of times.
Start now with your eyes wide open.
I want you now to just cultivate a sense of having a full field of vision.
So keep your eyes open.
Don't focus hard on a point in front of you.
Don't have a narrow field of vision.
Just see if you can create a sense of a wide field of vision.
So you're taking note of everything at the edges of your field of vision,
Above and below you,
To the left and to the right.
You can see everything.
Don't put any judgments around what you can see.
Just allow whatever is in your field of vision to come to you.
Just ask yourself the question,
What's going on for me right now?
What emotions do I have and what thoughts do I have?
Now you can gently close your eyes.
You can take one deep breath in through your nose and a nice long out breath through your mouth.
You can take your attention now to your breathing.
I just want you to take some nice long in breaths and out breaths,
Really down into the center and the pit of your belly.
Really focus your attention on your breathing.
Maybe just focus on the temperature difference between an in breath and an out breath.
Focus the coolness of an in breath and the warm touch of an out breath.
Now what you should do is now take your attention to your body and the sensations in your body.
Maybe take the attention to the weight that you can feel of yourself pressing down into your seat.
Take your attention to the contact of your feet against the floor.
Take your attention to your clothes touching your skin.
Take your attention to the sounds that you can hear in your environment.
Take your attention to any emotions that you have.
Take your attention to the light behind your eyelids.
And now whenever you're ready you can take one deep breath in through your nose and a nice long out breath through your mouth.
You can open your eyes and come back to the room.
That was a three minute breathing space,
A short meditation that helps you ground yourself and just gives you a bit of space before you need to take an action and helps you start to respond rather than react to your emotions and your unhelpful thoughts.
I hope that meditation was useful for you and I wish you a pleasant and mindful and stress free day.
Thank you.
