3-Step Breathing Space (MBCT)

The Three-Step Breathing Space is a brief practice you can do anytime of day to pause and return to a present and mindful way of being, to get off autopilot and reset. It is particularly useful in moments of stress, to help you come back to yourself and take a break.
This practice is part of the MBCT course, for beginners or experienced practitioners.

Transcript

Three-step breathing space. This is a brief practice to step out of your automatic pilot mode and bring yourself into a more present and connected way of being. So inviting you to find a posture that is helpful, Perhaps bringing your back a little more upright. If you'd like to close your eyes, You can close your eyes or just lower your gaze. And now inviting you to bring your attention to your experience right now, Just as it is. And inviting in an attitude of kindness and non-judging. So just noticing what thoughts are going through your mind right now. What are you saying to yourself? What feelings are showing up right now? Maybe noticing certain emotions or a general sense of excitedness or tiredness. And without judging, Whatever is there is fine. And noticing what body sensations are present right now. So just scanning briefly the body to notice any sensations that are present, Perhaps tightness or a comfort or a temperature. And just noticing, No matter what it is, Without judging, Allowing whatever is here right now just to be as it is. And now inviting you to let go of that and gently bring your attention to the breath. So we're going to narrow our attention down to the sensations of the breath, If that feels right. And if the breath is not right for you right now, You can sense your hands or the palms of your hands or the sensations at the bottom of your feet. Just finding one specific area of focus. And if you're with the breath, Just noticing the breath, However it is right now in your body. No need to change or adapt it. Just noticing the sensations of the breath as the air comes in and out of your body. And this breath or each in-breath, Maybe using that as an anchor or a way to draw your attention inward. And now with your mind a little more settled, Letting go of the breath and expanding your field of awareness around and beyond your breathing. So including the whole body, Including your posture, Your facial expression, Opening your awareness now out to the whole body and the space you take up wherever you are right now. And inviting you to bring this awareness into the next moments of your day.