Hi,
And welcome to my 3 minutes breathing space.
The 3 minutes breathing space is a portable mini meditation that embeds all elements contained in a longer session with the key intention of supporting your practice by facilitating the integration of meditation in your day to day life.
So when you're ready,
Let's start the meditation.
Take a couple of moments to get centered,
Sit gently and upright or into any other position that is comfortable for you.
Gently close your eyes,
Soften in the gaze and breathe normally,
Just becoming aware that you have posed,
That you're taking few moments for yourself.
Becoming aware of your body,
See if you can sense your body in the open space,
Feeling the weight and the gravity of your bones and muscles pulling down.
Just notice any physical sensation you might feel,
Any area of tension,
Any holding,
Pain,
Sensation of temperature.
Just observing,
Being aware,
There's no need to change anything,
There's no need to judge.
Just welcome wherever it is and make space for this.
When you're ready,
Gently invite your awareness to gather on the experience of breathing.
Observe it,
Feel it,
See if it's just for a minute.
You can experience the physical sensation of your body breathing in and breathing out,
Breathing in and out.
And if your mind wanders,
That is fine.
Just recognize that you've been distracted and bring the attention back to the present.
Allow your awareness now to expand,
To whatever comes into the space of your senses,
Physical sensation,
Sounds,
Emotions,
Thoughts.
And as they arise,
Let them become your center of attention rather than the breath.
From any of these experiences,
Invite them in just as they are with curiosity and kindness,
Without judging.
Relaxing the body,
Calming the heart,
Silencing the mind.
When you're ready,
Gently open your eyes and bring this exercise to a close.
Namaste.
