Check In With Yourself With This Quick Breathing Space

The 3-minute breathing space is part of the MBSR training and can be done at any given moment of your day. It's a perfect moment to check in with yourself, how is your day going so far and what are you experiencing. After the meditation, you will be able to make a conscious choice of how you want to proceed with your day.

Transcript

The 3 minute breathing space.

This short meditation is ideal to use at any given time of your day.

At home,

At work or when you are on the road.

A quick check in to see how your day is going so far,

What you are experiencing and how you are feeling at this moment.

And after the meditation,

You can make a conscious decision on how you want to proceed with your day.

Come sit on a chair and when it is possible put both feet on the ground.

Your hands loosely in your lap or on your knees and when it feels comfortable for you,

Close your eyes.

You can also keep these at a soft gaze looking down.

Then bring your awareness to your body as you are sitting on the chair.

What kind of body sensations are you experiencing at this moment?

And besides body sensations,

You can also become aware of emotions,

Your feeling tone.

Is this positive,

Negative or neutral?

And what kind of thoughts are coming into your awareness?

And then bringing your awareness to your breath.

Where in your body do you notice your breath best at this moment?

Maybe your belly,

Maybe your chest or maybe both.

And then following your breath for a couple of moments without judgment.

No need to change it.

Simply following your in and out breath.

And when you get distracted by thoughts,

Kindly but firmly bring your awareness back to your breath.

And then keeping your awareness on your breath but also expanding this to your body.

Your body sitting down on the chair,

Your feet on the floor.

What are you experiencing in your body at this moment,

Right now?

And slowly becoming aware of the room again and letting go of your awareness of your breath.

Sitting here for a couple of moments and then slowly opening up your eyes,

Taking in the space.

And now you can decide how do you want to proceed your day.

Make this a conscious choice,

A choice for yourself.

Reviews

Very grounding and calming, thank you!!