Coping Breathing Space

When feeling stressed, challenged, overwhelmed or troubled in thoughts or feelings, find space and time to just be with yourself for a moment. This mini-meditation may help you when things feel difficult, to gain a different perspective on everything and not getting caught in thought spirals. In mindfulness, this is also called coping breathing space.

Transcript

Coping 3 minute breathing space.

When feeling stressed,

Challenged,

Overwhelmed or troubled in thoughts or feelings,

Find a space and time to just be with yourself for a moment.

Being comfortable.

To begin become aware of how you are right now.

What is your inner experience?

Just be curious and aware of your experience as it is.

What thoughts are going through your mind?

What is your mood?

Do you feel any emotions?

Try and describe your experience as it is.

For example,

I am angry,

I am annoyed,

I am self-critical.

And try to observe like you are stepping back and out of your experience.

Just observing and accepting what is.

Turning your attention as best as you can towards your experience.

And then direct your attention to your breathing.

Notice how you breathe in and how you breathe out.

Feel the beginning and the end of the in-breath and the whole of your out-breath.

Explore the feeling of your breath.

Allowing your breathing to keep you in the present moment.

If your mind wanders that's okay,

But guide it back kindly to your breathing.

And then expand your focus on the whole body and in particular on any sense of discomfort or resistance.

Be open to whatever sensations are rising for you from moment to moment as best as you can,

Whether pleasant or unpleasant.

You can ask yourself,

Are things really as I thought?

Perhaps I am confusing a thought with a fact.

Or perhaps I am jumping to conclusions.

Try and just notice things how they are,

Your body,

Your breath,

Your mind.

And then bring this to a close.

Be aware of your posture and your feet on the ground.

You can stay with this little mini meditation as long as you like or you might like to close and finish now.