Three-Minute Breathing Space

In this meditation, we become aware of the sensations in our bodies and the thoughts that pass through our minds, often at fast pace. Rather than pushing negative thoughts or feelings away, we can simple notice them and let them pass. We become aware of what arises in the moment as we focus on stilling our bodies and on the movement of our breath. We step out of automatic pilot mode and drop into our actual experience in the present moment. Towards the end of the three minutes, we will bring our attention to an awareness of the body as a whole.

Transcript

The three minute breathing practice.

This practice can be used when we find our thoughts or moods moving in a negative direction.

It consists of three simple steps.

So to begin the practice,

Find a comfortable position,

Either seated on a chair,

On a cushion on the floor,

Or simply lying down.

Try to make sure that your back is straight but not strained.

Closing your eyes if this feels comfortable,

And taking the first step of becoming aware of what is going on in the mind,

In this present moment.

What thoughts are around?

As best you can,

Try to just notice the thoughts as mental events.

So we note them,

And we note the feelings that may also be around.

Rather than trying to push thoughts away or shut them out,

We simply notice them.

Similarly with the sensations that may arise in the body,

We notice areas of tension,

Aches or pains,

And just become aware of what arises,

Here and now.

By doing the practice,

We can have a better sense of what is going on in the present moment,

And we can step out of automatic pilot mode.

The second step is to collect your awareness by focusing on a single act,

The movement of the breath.

Paying attention to the movement of the tummy,

The rise and fall of the chest,

As the breath moves in and out of the body.

Spending a moment focusing on the motion of the chest,

Moment by moment,

Breath by breath,

As best you can,

Right here,

Right now.

Noticing when the breath is moving in and when the breath is moving out,

And perhaps the pause at the end of each breath.

The third step is to allow your awareness to expand to the entire body,

Bringing awareness to your experience in this moment,

Breathing and bringing your attention to the entire length of the body,

From head to toe,

Including any tightness or sensations that may arise.

In this moment,

Holding your awareness,

Breathing in and breathing out.

And when you're ready,

Opening your eyes and bringing a sense of calm and stillness with you into the rest of your day.

Reviews

Let me try this again when I’m home

Hi Gillian, this is your Lewes neighbour Alison, i have created a 2 minute practice that I was inspired to make for use in post office queues.

Very calm down.

Very well done- great choice of words, voice and pacing. Bookmarking this one. Thank you 🙏

Great meditation before a meeting or doctor visit or class. If each day is a blank page, imagine what we’d write if we put a 3 minute meditation down as the blue lines in between each part of our day?

Lovely, thank you.🙏

Very nice pause for my frustration today. Thank you.

Simple but very good

Calming meditation. Thank you! 🙏🦋🌈❤️☺️

Short but very effective meditation. Thank you!

Just what I needed. Bookmarking for life

Very nice practice. Great for starting the day.

The pleasing voice and simple guidance makes this good for anytime. Thank you

Very informative maintaining calm throughout your day. 🙏🏼