The Mindfulness 3 Minute Breathing Space.

Hi All

Here's the next one of my mindfulness posts I use this all the time as it only takes three minutes and can be done anywhere I hope you find it useful.

Three Minute Breathing Space

In mindfulness training, the Three Minute Breathing Space (or 'mini meditation') is taught as a practical, effective tool to manage stress, feel more centred - and, as we come out of Automatic Pilot, be more in control of our responses.

The Breathing Space offers a spacious, non-judgemental way to reconnect with the present moment, and to your experience. It can be practised anywhere, at any time, and doesn't need to be three minutes - this is just a guide.

Here is the practice:

Stage One: acknowledging
Sit or stand with a tall spine. Close your eyes or keep a soft half gaze. Feel the body grounded. three minute breathing space

Without casting judgement, notice how your body feels: not thinking about the breath - rather, tuning in with your body's visceral, moment-by-moment sensations.

You might notice how your spine lifts gently out of your pelvic region, or the felt contact of your legs on the ground/chair. Is there tingling in the fingers or toes?

Notice the texture of your fluctuating experience without becoming drawn into it, or pushing it away. Become a quiet observer, just noticing.

Next, become aware of your thoughts in exactly the same way: a gentle, open attention. Are your thoughts fast or slow? Are any thoughts prevalent in your mind? Are your thoughts tending towards the past, or the future?

Do not try to change anything - just hold your observations gently in your awareness.

Now also become aware of your emotions in the same way - and also without trying to 'fix' or change anything. Just be, kindly, with what is arising.

Come gently back to this broad, soft awareness, whenever you notice you are becoming entangled with thoughts or worries.

Stage two: the breath
After a minute or so, gently redirect your attention to your breath - to each inbreath, and to each outbreath.

Just notice your breathing without altering it: its speed, texture, quality; and where you can feel the breath most alive in the body. Your breath is an anchor to bring you back to the present.

Keep coming back to the sensation of the breath, whenever you become aware of being distracted. Do this with kindness, without judgement.


Stage three: expanding
Expand the field of your awareness around your breathing, so that you become aware of your whole body: your posture, breath, facial expression, the space around your body.

Gently broaden out this awareness to notice the nature of your whole experience. Hold everything in your awareness with equanimity.

Do this practice (it doesn't need to be exactly three minutes!) at any time in the day, or night, when you feel you could benefit from feeling more grounded and relaxed.

Think of the Three Minute Breathing Space as a habit; to form a tool to help your find more space in your thoughts and emotions, and perhaps a greater lightness of being.



Hibee

Thanks Hibee This is similar to breath meditation. This has a calming effect. I usually use it at night or if I'm having palpitations and it does work to calm them. Maybe I should just do it as a routine daily before symptoms start or before I am entering into a stressful situation.

Thank YOU Hibee. Mindfulness is so important to practice, especially when we suffer with anxiety. I haven't done that in months...maybe that's one of the reasons my anxiety is so high lately! :)