3 Minute Breathing Space

This excellent three minute mindfulness practice involves three short steps; connecting with what is happening now, shifting attention to sensations of breathing then expanding attention. It will help to calm and allow for more clear decision making. Take time to turn inwards and discover the impact it can have.

Transcript

Allowing yourself to find a comfortable,

Upright,

Seated position.

Closing your eyes if that's comfortable for you,

But noticing a change deliberately in the posture so that you can take time to turn inward.

Noticing any emotions that may be present for you.

Maybe naming them.

Noticing any thinking or body sensations that may be present.

Allowing yourself a moment to notice what's here,

What's showing up.

And on an in-breath,

Shifting your attention to the physical sensations of breathing.

Maybe noticing the pushing of your belly on the in-breath,

The pulling on the out-breath as it contracts.

Keeping the attention on the physical experience of breathing as best you can.

Bringing your attention back if it is pulled away by thoughts or emotions.

Bringing the attention back again and again.

And then on an in-breath,

Shifting the attention from breathing to your body as a whole and the room around you.

Noticing anything that may be in your field of attention.

Just noticing whatever is here.

Keeping the attention open,

Expansive to anything that may present itself moment to moment.

Reviews

Short but sweet

This is great for beginners. I’ve been meditating for three years now and this would’ve been welcome. I began because there was a crushing necessity to regain composure and balance. It was an emergency of sorts. This would’ve been a shorter road to where I was going.
Many thanks.

Short, gentle, breathing and relaxation meditation. Very effective. I really enjoyed this.