3-Step Breathing Space

This short guided meditation is designed to help you pause, reset, and restore a sense of calm—anytime, anywhere. In just a few minutes, you'll move through three simple steps: becoming aware of your present experience, focusing attention on the breath, and expanding awareness to the body and surroundings.

Whether you're feeling overwhelmed, distracted, or just need a mindful break, this practice offers a grounding moment to reconnect with yourself and return to your day with greater clarity and ease.

Background music by Chris Collins.

Transcript

Three-step breathing space.

Step one,

Awareness.

Whether standing,

Sitting or lying down,

Get comfortable.

Close your eyes if you can.

Become aware of your experience in the present moment.

What thoughts are going through your mind?

Observe these thoughts with kindness,

Acknowledging them gently.

If it helps,

Name the thoughts as worry,

Rumination,

Distraction and so on.

Notice any feelings you may have.

Gently turn towards these feelings,

However unpleasant or difficult they may be,

And acknowledge them.

You may keep your distance if you wish,

Or go to the edges of these feelings.

The main aim is to acknowledge their presence.

What bodily sensations are you experiencing?

Do a quick scan of your body,

Noting any tension or pain.

Step two,

Breathing.

Now turn your attention to the physical sensations of your breathing.

Observe the breath in your abdomen,

The gentle expansion and contraction as the breath moves in and out.

Follow this breath in and out,

Using it as an anchor to the present moment.

Allow your breath its natural rhythm as much as possible.

Step three,

Consciously expanding awareness.

Now expand your awareness to include the whole body.

Become aware of your posture and check for areas of tension.

If you do feel any discomfort or tension,

Explore that gently by sending the breath there.

Breathe out from that sensation,

Softening it.

Sit with this awareness of yourself,

Then continue your day with this expanded mindful awareness.