3 Minute Breathing Space

A quick and simple meditation to bring you back to the present moment; useful if you have a busy day and need a moment of calm to breathe and gain perspective. This practice can be used a couple of times a day, and can be of help in the transition between activities (between meetings, at the end of the day before going home etc.).

Transcript

So this is a three minute breathing space which you can use if you've got a busy day,

Perhaps at work and you just need to take a few moments just to check in with yourself and see how you are in this moment.

So just sitting comfortably in a chair,

Making sure your feet are grounded on the floor,

Your hands just resting gently in your lap,

Just starting to close your eyes.

And just using the first minute to check in with how you're feeling in this moment.

So just noticing what's going on with your body,

Are there any areas of tension,

Are there any places where you're relaxed.

Checking in with how you're feeling,

Any thoughts you're having.

Just really taking time to notice where you're at right now.

And then for the next minute,

Just focusing on your breathing,

So bringing your attention to your chest and your stomach.

And just breathing naturally,

Just noticing the expansion and contraction of your ribs and your stomach as you breathe in and out.

Just allowing your body to do what it needs to do.

You're not trying to achieve anything.

And any time the mind wanders,

Just bringing it back to what we're doing,

Just for these few minutes.

Doing this with curiosity but not judging yourself.

And then for the final minute,

Just expanding your awareness out again.

So checking in with the whole body.

Just seeing how you're feeling,

If there's been any impact on your thoughts,

Your feelings,

Sensations in your body.

Just being as you are in this moment.

And then as we start to come to the end of the practice,

Just taking a few moments to stretch,

See what your body needs.

You might want to reach your arms above your head.

Just move your spine slightly.

And then when you're ready,

Just opening your eyes and carrying on with your day.

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Thank you and Namaste