3-Step-Breathing-Space

3-Step-Breathing-Space is a cornerstone practice of Mindfulness-Based-Cognitive-Therapy meditation (MBCT) and Mindfulness-Based-Stress-Reduction (MBSR). Often used as a quick check-in during the day, sometimes helpful in moments of stress or tension, other times just for a short-cut anchor to present-moment awareness.

Transcript

This is a three-step breathing space.

Imagining the shape of an hourglass.

We'll begin with step one,

Noticing what's present for you right now in this moment.

So taking a few moments to scan through the body and notice what's really pulling your attention in this moment.

It might be a feeling or an emotion.

There might be an accompanying body sensation.

So just scanning through,

Noticing what you're experiencing right now.

Step two,

We go into the narrow part of the hourglass,

Narrowing your attention,

Your awareness and focusing on the breath in the body.

So gathering all your attention and focusing on the breath,

Rising and falling in the body.

Maybe in the nose,

The throat,

Chest or the belly.

Taking a few moments to focus on the breath.

And step three,

The bottom section of the hourglass,

Allowing that breath to expand out into the whole body.

Taking that inhale out to the very edges of the body and releasing from the whole body.

Full body breathing,

Expanding the breath into the whole body and releasing.

When you're ready,

Just letting go of this practice and continuing with your day.