Three Minute Breathing Space

This simple three minute meditation is adapted from Mindfulness-Based Cognitive Therapy (MBCT). It takes you through an inward three-part journey of awareness and presence. Use this a tool to reset and ground throughout your day.

Transcript

Take a moment to come into your body,

Seated here,

Closing your eyes if that feels okay,

Letting yourself come into full awareness.

Start by noticing what's going on inside,

In the mind and in the body.

What thoughts are present?

Noticing any thoughts passing,

Noticing as they come and as they go.

What feelings are present?

What sensations in the body are present in this moment?

Without trying to change or judge any thoughts or feelings or sensation,

Just noticing what is present,

Opening yourself to what is here now.

Then moving your attention to the breath.

Notice all the sensations of the breath as you breathe in and as you breathe out.

As you breathe in,

Noticing the chest,

The abdomen,

And as you breathe out,

Noticing the movement of the body,

The sensation of the air traveling through your nose or your mouth.

And as the mind wanders,

As it likes to do,

Gently bringing it back to notice the breath and the sensations of the breath.

Then expanding your awareness to your whole body.

Notice your skin,

Your head,

Your shoulders,

Your arms,

Your hands,

Your entire torso,

Hips,

Bottom,

Legs.

Noticing your whole body,

Noticing your whole body breathing in and out,

Coming home to your body in this moment,

Coming home to your body in this present moment.