3 Minute Breathing Space

Take a short breathing space with this 3-minute practice. When you find yourself stressed or somewhat overwhelmed and need to take some time out to re-group and calm the nerves, try this guided practice. It is suitable in the morning, evening, or anytime in between. This version of the practice has no background music. You can practice this at work or at home. You do not need any previous meditation experience to do this meditation. Settle the body and then start this guided meditation.

Transcript

Mindfulness Meditations guided by Una Keeley Professional MBSR Mindfulness Based Stress Reduction Instructor 3 minute breathing space.

Creating a space to reconnect with your natural resilience and wisdom.

Turning into what's happening right now without expectation or any particular result.

Step 1.

Stop and take stock.

Checking in with the head,

Heart and body.

What is my experience right now?

On the level of thoughts.

What am I saying to myself?

What images are coming to mind?

On the level of feelings.

What feelings are here in this moment?

Am I upset,

Excited,

Sad,

Angry?

And sensations.

What physical sensations are here now?

What am I noticing?

Step 2.

Take a breath.

Directing the attention towards breathing.

Sensing the full in-breath and the full out-breath.

Allowing the breath to be the anchor of attention.

Allowing it to bring you to a state of awareness and stillness.

Step 3.

Open and observe.

Expanding the awareness now to take in the whole body.

Your posture,

Facial expression,

Becoming aware of the soundscape around you.

If you like,

Perhaps opening the eyes and becoming aware of the sights around you.

Becoming aware of the aromas around you.

Becoming aware of all the senses.

Sensing the contact of the body with all that's around you.

The air on the face,

Perhaps on the backs of the hands.

Step 4.

Proceed with new possibilities.

Moving forward with a sense of openness and curiosity.

Letting the next thing to be done reveal itself.

With a renewed sense of stability coming out of this practice of pausing.

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Namaste 🙏