3-Minute Breathing Space

Dr. Julien Lacaille gently guides you in a brief mindfulness practice to help you cultivate a more spacious awareness during the day.

Transcript

This is the three minute breathing space.

Beginning by settling into a comfortable seated posture,

Making an effort to embody wakefulness,

Alertness.

Perhaps closing the eyes or softening the gaze and turning our attention inward.

First directing our attention towards the mind,

Noticing if there are any thoughts present.

Seeing if we can see thoughts as just fleeting mental events coming and going.

Perhaps labeling them,

Thinking,

Thinking,

Planning,

Planning,

Judging,

Judging.

And also seeing if there are any emotions around those thoughts.

In particular noticing if there are any unpleasant emotions.

And if so,

Seeing if we can open up a little bit more to them being here right now.

Perhaps saying to ourselves,

Ah,

There you are.

That's how things are right now.

Noting also any sensations in the body,

Sensations of tightness or holding,

Maybe neutral sensations,

Tingling,

Maybe even pleasant sensations of warmth or comfort.

And moving on to step two now,

Where we're going to gather our attention in the belly region.

So deliberately shifting our attention now into the belly and noticing the rise and the fall of the belly as we breathe in and we breathe out.

Not controlling or manipulating the breath,

But just stepping back and observing the body breathe itself.

Just following rise and the fall.

And moving to step three and allowing awareness to expand around the belly.

Gradually becoming aware of the whole body,

Just sitting here,

Breathing on its own.

Perhaps noticing a greater sense of spaciousness.

And when you're ready,

Letting the eyes open and seeing if it's possible to maintain the sense of spaciousness as you go about your day.

Reviews

This meditation appears to be for people who already practicing meditation and need a quick session through the day. This is not a meditation for beginners or those who are returning into practice. The instructions themselves are great and I love the pace and clarity of teachers voice.

you are such a phenomenal discovery on this platform!! i typed a letter or two qring and found uour Being with Difficult Emotions and became a fan! what a repertoire and quantity of quality led meditations! Many thanks, Bright Bleasings!

A compact grounding meditation ❤️

Just perfect. Thank you.

Great short meditation for a 3 minutes break :)

I really like it u see I start school at 8:20 so this is efficient, quick and easy. June 19

Thank you for MBCT tools

Wow that was quick! I agree with another reviewer. It's great as a precursor for a good sitting meditation or other. Also like that even if I have 5 mins, I can use this. Thanks!

Short (duh!) and sweetly simple. Nice way to prime me for a longer, unguided sitting. Thank you for the reminder to welcome and allow whatever emotions are present.

Just right to begin the day, thanks!

Good way to finish a workout!

Simple and perfect

Thank you, soothing.

Thank you. 🙏🏽🌺

Thank you for this meditation it is the centering I need today.

Perfect to use over and over.

3 minute awareness- multi times a day

Always great.
Thank you

Perfect for a mini break during the day👌🏻

I have been listening to this for at least three years, now and then. This is very calm and helps me too let go of my thoughts for a bit and concentrate and the gap between the thoughts. Very very calming!