3 Minute Breathing Space; Bring Yourself Back To Balance

When life feels overwhelming, this short practice helps you pause, breathe, and reset your nervous system in just three minutes. A perfect “pocket meditation” for busy days, anxious moments, or anytime you need to come back to yourself.

Transcript

Hi,

It's Vicky Drake here and we're just going to spend a few moments to create a little breathing space in your day.

We're going to start just by connecting ourselves into the moment.

We're going to take a deep breath in and imagine the breath coming up through the feet and as you exhale see it go out through the top of your head.

Inhale,

Bring the breath through the feet.

Exhale and out the top of the head.

We're going to do one more of those.

Take a lovely deep breath in.

Exhale and imagine it leaving at the top of your head.

And now we're just going to scan the body starting at the head.

Just working your way down the body.

Notice any tension.

No need to correct it,

Just notice any tension in the jaw,

Down your neck and into your shoulders.

Notice any tension in the shoulder blades.

Moving down through your body.

Notice any tension in your belly,

Down your legs and down to your toes.

And now we're just going to focus on the breath as I count you through.

Take a lovely deep breath in two,

Three,

Four and exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale and exhale.

Just notice any thoughts that come up.

Inhale and exhale.

We're not trying not to think.

We notice the thoughts and just bring your attention to the breath.

Inhale,

Inhale.

Take a lovely deep breath in and then blow that breath away just noticing any thoughts as they come.

Inhale and exhale.

And then just breathing at your own pace.

Do a quick body scan again.

Just down through the body starting at the head all the way down to your toes.

Just notice.

Don't judge.

Don't try to correct.

Just notice.

And as you get ready to go into the next part of your day,

Set an intention on how you'd like it to go.

And just come back to this exercise anytime you need a little breathing space.