3 Minute Breathing Space

In this 3 minute breathing space, you will find refuge in the anchor of your breath at any point during the day, whether it's first thing in the morning or the last thing before going to bed, during a short pause, or at any other time! It serves as a quick mindful reset and encourages awareness of both internal and external experiences while focusing on the breath. It's short, accessible, and perfect for a quick break to centre yourself during a busy day.

Transcript

Welcome to this three-minute breathing space.

This practice is designed to help you pause,

Reconnect with your breath,

And bring a sense of calm and presence into your day.

Wherever you are,

Allow yourself now to settle into a comfortable position,

Whether sitting or standing.

Close your eyes or even soften the gaze.

Become aware of how you're feeling right now without changing anything.

Simply notice your current experience.

What thoughts are present in your mind?

What emotions or sensations do you feel in your body?

Allow yourself to acknowledge these thoughts and feelings without judgment.

Just notice them as they are.

If your mind feels scattered or busy,

That's okay.

Simply observe whatever is present.

Let this be a moment of checking in with yourself,

Like a gentle mental scan of where you are.

Now gently shift your attention to your breath.

Feel the natural flow of your breathing,

The sensation of air entering and leaving your body.

You don't need to change the breath.

Just observe it as it is.

Notice the rise and fall of your chest or the subtle movements in your belly as you breathe in and out.

Feel the air at the tip of your nostrils,

The coolness as you inhale and the warmth as you exhale.

Let your breath anchor you in this moment,

Allowing each inhale and exhale to bring a sense of presence and calm.

Now begin to expand your awareness outward again.

Notice how your body feels as a whole,

Your posture and any sensations of contact with the chair or the floor beneath you.

Feel the ground supporting you and the space around you.

Take one more deep,

Gentle breath in and let it go with a long,

Slow inhale,

Exhale.

As we come to the end of this breathing space,

Recognize that you can return to this place of calm and awareness at any time throughout your day.

When you're ready,

Slowly open your eyes and bring your attention back to the world around you.

Thank you for taking this moment for yourself.

Reviews

Very nice. Well paced and easy to fit into my morning as it’s quite short. Sometimes all we need is that little space for 5 minutes. Thanks 😊

Perfect tempo and pace of guidance. Allowed to sink in to the practice. Thank you. Keep up your great work here.