Three-Minute Breathing Space For Stress Relief | Beginners

I'm happy to give you a a quick, effective Three Minute Breathing Space meditation—perfect for reducing stress and grounding yourself anytime, anywhere. This video guides you through a mindfulness exercise that focuses on the breath and body sensations, ideal for a mental reset during a busy day. Whether you’re at work or home, discover how just three minutes can enhance your daily mindfulness practice and improve your mental wellness.

Music by: Narek Mirzaei

Transcript

Welcome to this three-minute breathing space meditation.

This brief practice is a simple way to reconnect with the present moment and find tranquility in the midst of everyday life.

Let's begin.

Find a comfortable position.

Sit in a way that feels stable and grounded.

If it feels comfortable for you,

Gently close your eyes or if you prefer,

Keep them open with a soft,

Unfocused gaze.

Now bring your awareness to the present moment.

Notice the environment around you.

The sounds,

The temperature,

The sensation of air on your skin.

Whatever you notice,

It's all okay.

Gently turn your attention inward.

Observe your thoughts as they come and go,

Acknowledging them without any judgment.

Notice any sensations within your body.

Observe all of these without wanting to change them.

Simply be present with your current experience.

Now that you are fully present,

Direct your attention to the physical sensations of your breathing.

Notice the air entering and leaving your nostrils,

The gentle rise and fall of your chest,

The movement in your belly as you breathe.

No need to force anything.

Simply pay attention to how good it feels to breathe,

To just breathe.

Use this awareness of your breath as an anchor,

Bringing you into the present moment.

Allow yourself to just be.

When your mind starts to wander,

Gently bring it back to the sensation of breathing.

Now expand your awareness from your breath to encompass your entire body.

Sense the posture you're holding.

Are there areas of tension or relaxation in your body?

Notice your facial expression.

Is it tense or relaxed?

If you encounter areas of tension,

Imagine breathing into them.

And as you exhale,

Let them soften and release.

Bring a sense of acceptance to your present circumstances.

With each breath,

You can say to yourself,

All my feelings and sensations are okay.

It's part of being a human.

It's okay.

As this brief meditation comes to a close,

Take a moment to acknowledge the space you've created for yourself.

When you're ready,

Gently open your eyes if they were closed and take in your surroundings.

Carry this sense of calm and awareness with you as you move through the rest of your day.