The 3-Minute Breathing Space

For people who don't have time to sit down and meditate, all you need is 3 minutes. Guided by Mark Williams.

Transcript

Meditation 8,

The three-minute breathing space.

Taking a breathing space,

Making a definite change in your posture so it embodies a sense of being awake.

Perhaps closing the eyes if that's possible.

And beginning step one,

By seeing what's going on in your mind and body right now.

What's the weather pattern like inside?

What thoughts are around?

What feelings are here?

Any sensations in the body?

Not trying to change anything,

But opening to what's already here.

Not trying to change anything,

But opening to what's already here.

Then moving to step two,

Bringing the attention to the breath.

Narrowing the spotlight of attention on sensations of the breath in the abdomen.

Tuning in to the changing physical sensations of the in-breath for its full duration and the out-breath for its full duration.

And if the mind wanders,

Simply acknowledging where it went and gently escorting it back to the breath.

And now step three,

Expanding the focus of your awareness around the breath to take in the whole body,

As if the whole body were breathing now.

Aware of your posture,

Your facial expression,

Sensations on the surface of the body.

Aware of your posture,

Your facial expression,

Sensations on the surface of the skin and from right inside the body.

Holding in awareness all the sensations in your body right now,

Just as they are.

Holding in awareness all the sensations in your body right now,

Just as they are.

Coming home to the body.

Coming home to this moment.

Thank you.

Reviews

Thank you Mark. I was introduced to meditation through one of your books years ago and it literally saved my life. I'm bi-polar and you really did change my whole life. Thank you Sir. 🙏

Beautiful reminder to go within ..thank you 🌟🙏🦋🕊

Very effective short session for the middle of the day ro be 'recalibrated'

Still one of the best ever. "What's the wearher pattern like?" "Coming home to the body. Coming home to this moment." Been rocking this track since 2011

Just the minutes and my life's landscape has been changed! Thank you! 🙏🏼

I used this meditation as a break in the middle of the day. Perfect for that purpose. Thank you.

A gem of a meditation, a moment of body based awareness to enable clarity and wisdom to prevail (take 5 times a day) thank you. 🙏

Absolutely fabulous! I needed a short break in between loads of dirt just to clean me out🦋

Thank you for this session. Very helpful to focus.

Thank you Mark. I have been a long time admirer of your work & I am very grateful to you for the positive impact it has had on my life.

Perfect especially for those with experience with experience with breath work and with body scan technique. I do think beginners can benefit especially to get used to take a moment to pause. However, as someone who has experience, I do find it difficult to make time to stop when I feel so much on my plate. My asthma has flare up again and this was perfect to get me aware to what my body is feeling but catching my breath. I had just woken up from a necessary nap and this helped me transition to be awake.

I liked it. It got me noticing the important stuff so I could meditate on them some more after.

Just what I needed! 3 minutes to guide me into the right space and then I could extend it on my own by focusing on additional breaths. This is perfect for anyone who has just a moment to spare. It is enough on its own to recenter but also opens space to extend the session when there is time. Lovely. Thank you!

Perfect for this moment. I feel soothed with acceptance for moving forward with this day. Thank you.

It was great. Very good short meditation before bed.

Interesting meditation. I like it short yet effective. I think I could do this to start off a meditation session.

Brilliantly calm space for the brief time I had a thank you.

Grateful for a short session to check in and breathe

Short and sweet way to get me to be present again. Thank you!

Quick, easy and effectieve! No excuse possible to not schedule this into your busy day, at least twice 😉