3-Step Breathing Space

This 3-Step Breathing Space Meditation, as part of the Mindfulness-Based Stress Reduction (MBSR) curriculum, is used to teach a short mindful pause. It is particularly useful when feeling activated and wanting to be more skillful in responding, or when dealing with a stressful event.

Transcript

This practice is the three-step breathing space.

Being deliberate about changing posture,

To be alert,

Dignified and yet comfortable.

Closing your eyes if that is possible.

Now bringing your awareness to your inner experience.

What is here right now in thoughts,

In feelings and in body sensations.

Greeting what is here right now.

Step two,

Gently gathering and redirecting your attention to your breath.

Sensation of breath in your body.

Following the breath all the way in and all the way out.

Using your breath as an anchor,

Each inhale and each exhale.

Step three is allowing your awareness to expand from your breath to the whole of your body.

As if your whole body is being breathed into every cell.

Feeling your body being breathed as a whole and including the sense of discomfort or tension that you might feel.

Perhaps using the inhale to soften and release with the exhale.

Reviews

What a wonderful way to spend 3 mins. I love this new teacher( her soothing voice and this practice.

Thank you for this wonderful practice 🤍🦋