Three-Minute Breathing Space

The Three-Minute Breathing Space allows you to step out of automatic pilot and reconnect with the present moment. This practice can be effective when negative thought patterns arise. By taking time to stop and attend to the present moment, with acceptance and compassion, this exercise can help you respond more skillfully to stressful situations. Practicing this meditation trains your attention to cultivate awareness and may help cope with anxiety, stress, and depression.

Transcript

The first thing we do with this practice,

Because we want to come into the present moment quickly,

Is to take a very definite posture,

Relaxed and dignified.

The back is straight but not rigid,

Letting the body express a sense of being present and awake.

Now,

Closing your eyes,

If this feels comfortable for you,

Take the first step of becoming aware of what is going on with you right now.

Being conscious of what is going through your mind,

What thoughts are around,

What emotions,

What body sensations,

And as best you can,

Just noting thoughts as mental events,

So we note them.

And then we note the feelings or emotions that are around at the moment,

In particular turning toward any sense of discomfort or unpleasant feelings.

So rather than trying to push them away or shut them out,

Just notice them,

Perhaps saying,

Ah,

There you are,

That's how it is right now.

Similarly,

With sensations in the body,

Are there sensations of tension,

Of holding,

Of letting go?

And again,

Becoming aware of them,

Simply noting whatever is arising in this moment.

So now you have a sense of what is going on for you right now,

Having stepped out of automatic pilot.

The second step is to collect your awareness by focusing on a single act,

The movement of the breath in the lower belly.

So now really gathering yourself,

Focusing your attention down in the movements of the abdomen,

The rising and falling of the belly,

As the breath moves in and out,

Bending a minute or so,

Focusing on this motion of the abdominal wall,

Moment by moment,

Breath by breath,

As best you can,

Right here,

Right now.

Noticing when the breath is moving in and when the breath is moving out,

Attending to the sensations of breathing with each inhalation and exhalation,

Binding your awareness to this process in this moment,

To really be present right here,

Right now.

And now,

The third step,

After having gathered yourself to some extent,

Allowing your awareness to expand to the entire body,

Maintaining awareness of breathing,

But allowing it to recede into the background as you bring your attention to create a more spacious awareness,

Attending to the entire length of the body from head to toe,

Including in your awareness any sensations of holding,

Resistance,

Bracing or tension,

And noting how sensations come and go.

And when you are ready,

At the sound of the bell,

Opening your eyes and bringing this more expanded awareness,

This spaciousness,

Into your next moments.

Reviews

I really appreciate this breathing space meditation. It really reminds me to “Be here now.”
Thank you. 🙏🙏

A simple practice that you can oftentimes within the day.

Thank you for the awareness.

Good length, guidance and audio quality!

Thank you for the awareness! 🌷

Short and clear session. I feel now energized for this day. Thank you!

Helps me take a breath and reevaluate, thank you!!

Perfect guide to 3 minutes well spent