Take A Moment

This 3-Step Breathing Space meditation can help us pause, re-centre, and reset. We can do this meditation either as a way of ‘checking in’ and pausing during the day or alternatively as a coping meditation during moments or times of difficulty. This meditation can be done sitting, standing, walking, or any place you happen to be. Ideally, try to find some quiet space to do it uninterrupted.

Transcript

Three step breathing space.

So just becoming aware of our body,

Noticing any points of contact,

Moving our attention into this body space as best we can.

And just beginning to become aware of the fact that we're sitting or standing wherever we are just right now and asking ourselves this question just right now how am I doing?

Really listening to the answer how am I doing just right now?

How's this body feeling?

What's on my mind?

Becoming aware of any emotions present?

What's here?

As though we might ask a friend.

We're checking in with ourselves with our frequency just right now.

Just noting what's here without needing to change it or make it better.

We can choose at this point to begin to focus our attention on our body breathing and narrowing of our attention.

So we become aware of the sensation of each breath as best we can.

This cycle and flow of our body breathing.

We don't need to change anything or make anything better or different.

Our body knows exactly what to do.

Just breathing.

Just this breath.

And on the next breath in we can take a deeper breath so we can fill the lungs,

Allow the chest to rise,

Feel the ribs expanding and softening in the belly.

We might want to place a hand on our chest and a hand on our belly and just say to ourselves whatever's here let me be with it.

Whatever's here let me be with it.

Feeling our body filling with air,

Filling with this breath.

Sensing into the whole of our body in this moment just as it is.

And seeing if we can take some of this stillness and spaciousness through to the rest of our day.

Reviews

That was very good. Short is good because sometimes that all the time there is to check into body. I would also like a longer version. I will look.

This a great short, yet powerful meditation to get focused on being present and our breath

Lovely!

Such a wonderful calming voice. Perfect short meditation thank you Jo x

Thank you so much Jo :)
This was really nice and a perfect pause :)

Lovely - simple time out. Thank you