Three-step Breathing Space

This exercise helps you to get out of autopilot and connect with the present moment in 3 minutes, from doing to being-mode.
Within mindfulness it is an important and helpful exercise to connect with what is here and now. We do this by focusing our attention first on the experience of this moment, then fully on the breath, and finally on the body as a whole in space.
The exercise is also easy to apply in all kinds of situations, at any time you wish.

Transcript

Bring yourself into the present moment by deliberately adopting a dignified posture,

Perhaps closing your eyes if you like,

And then ask,

What's going on with me at the moment?

Notice and acknowledge your experience.

Instead of turning away,

Accept all your experiences in the body,

Emotions and thoughts,

And stay with them for a few moments,

Allowing any negative feelings or experiences to be present.

Then gently focus your full attention into the breathing.

Experience fully each in-breath and each out-breath as they follow one after the other.

The breath can function as an anchor to bring you into the present,

And to help you tune into a state of awareness and stillness.

Just follow the breath for a short while,

And then expand your awareness around the breathing to the whole body,

And the space it takes up,

As if your whole body is breathing.

Have a sense of the space around you too.

Hold everything in awareness.