Three-Minute Breathing Space

A short mindfulness practice that can be learned and used throughout the day when needed. Starting with an awareness of bodily feelings and mental activity, then bringing focus in on the breath and then expanding out to the whole body.

Photo by Brandon Green on Unsplash.

Transcript

Find a comfortable position and close your eyes or soften your gaze.

Notice your posture and how your body feels.

Do you feel particularly comfortable in any way,

And if so,

Where?

Notice what you are feeling at this moment,

Physically and emotionally.

Be curious about what thoughts are going through your mind at this moment.

See if you can place a little distance between you and your thoughts.

Try and observe them,

Non-judgmentally and in a detached way,

Rather than being caught up in them.

Now narrow your attention to the inside of your body and into your own breathing.

Bring your awareness to the gentle rise and fall of your chest and abdomen.

You're not trying to change your breathing in any way,

Just simply being aware.

And if your attention strays,

Then gently bring it back to the breath.

Now allow your conscious awareness to expand once again,

From your breathing and into your whole body.

If you can,

Notice the feeling of the breath in your whole body.

See if you can be aware of a sense of wholeness and completeness in yourself.

Allowing yourself to be okay with who you are at this moment.

Now bring your attention back into the room around you.

And whenever you are ready,

Open your eyes and carry on with your day.

End of exercise.