3 Minute Breathing Meditation

This 3 minute breathing meditation is perfect for our busy lives. Designed to be used at anytime during your day this mediation is a great way to support you in stepping out of auto-pilot and into presence.

Transcript

The three minute breathing space.

Allowing the body to come into stillness wherever you are.

You could do this meditation seated or even standing if you'd like.

And closing the eyes if that's practical for you right now.

Taking some moments to allow the body to settle.

Softening the body.

Allowing it to be supported by gravity.

And gently becoming aware of any sensations that are present in the body in this moment.

Noticing what's here for you now.

Can you gently turn towards these sensations?

Accepting them just as they are.

No need to try and change anything or fix anything.

We're just noticing.

And now becoming aware of any thoughts that might be here.

Can you look at your thoughts without getting too identified with the content of them?

Just noticing them and allowing them to pass.

Letting them go.

Noticing any emotions that might be arising.

These emotions present in the body.

Being curious about what's happening in your experience in this moment.

And now becoming aware of the breath.

The natural rhythm of the breath.

No need to force anything.

Becoming aware of the sensations and movements of the breath.

Perhaps in the belly or the gentle rise and fall of the chest.

And if your mind's wandered off into thought.

Gently and without judgement inviting it back.

Back to the sensations of the breath in the body.

And now broadening your awareness.

Opening the awareness out slowly.

Becoming aware of the body sitting here or standing here.

This chair that you're sitting on.

Sounds around you.

Temperature of the room.

People around you.

And gently opening the eyes.