Baby Loss 3 Minute Breathing Space Meditation To Help With Grounding

I wanted to share with our baby loss community a 3-minute breathing space meditation to use when your mind feels overwhelmed and scattered. It is also very effective when used if you are feeling extremely stressed. The goal of this exercise isn’t to take away negative feelings or thoughts but rather to create more space in which to respond with greater perspective.

Transcript

Welcome to this three minute breathing space meditation.

This meditation was recorded for the baby loss community.

So finding a comfortable position,

Allowing your gaze to soften,

Or even closing the eyes if that feels comfortable for you.

Bringing your awareness to the present moment today.

Noticing how you feel,

What thoughts are present,

What emotions are here.

Noticing the body,

The sensation of clothing against your skin.

Noticing your feet and the contact your feet are making with the surface beneath them.

Noticing your direct experience right now.

And now,

Taking your awareness to your breath.

Paying attention to the breath as you breathe in and as you breathe out.

The expansion of your body as you breathe.

The relaxation at the nostrils as you notice cool air and warm air.

Movements in the front of the body and the back of the body as you breathe.

And now broadening your awareness to the whole of your experience.

To the whole of your body as you breathe and the movements that are happening.

To any thoughts that you are having,

Any emotions that are present.

To any sounds that you can hear.

Broadening your awareness to the whole of your experience in this present moment.

And then gently bringing this meditation to a close.

Allowing the eyes to open if they have been closed today.

Taking a stretch.

I hope that this meditation found you today at a time when you needed it.

This short breathing space provides us with the opportunity to pause,

To reconnect with the present moment when our thoughts feel frantic and scattered.

When our mind seems to spend so much time in the past or the future.

This three minute breathing space meditation can be enough for some people just to take a small pause.

Sending all my love to whoever you are,

Wherever you are in the world.

And you take care.