Three Minute Breathing Space Meditation

Hello and welcome.

Today we are doing the 3 minute breathing space meditation.

It is designed to be a quick but meaningful meditation for regaining focus and calm.

Begin by finding a comfortable seated position.

You can sit on a chair with your feet flat on the ground or on a cushion with your legs crossed.

Allow your spine to lift and your shoulders to relax.

Place your hands on the lap or knees and gently close the eyes.

Take a moment and give attention to your inner experience.

Notice what is going on in your mind right now.

What thoughts are present?

And without trying to change them just simply observe them as if there were clouds passing in the sky.

Now shift your awareness to your body.

How does it feel?

Notice any sensations,

Tensions,

Discomfort.

Again there is no need to change anything.

You just need to observe.

Lastly,

Bring your attention to your emotions.

What feelings are present?

Acknowledge them whatever they are,

Allowing them to be as they are.

Now gently guide your attention to your breath.

Notice the physical sensation of breathing.

Feel the air entering through your nostrils,

Filling your lungs and then leaving your body on the exhale.

Focus on the rise and fall of your chest or the sensation that your nostrils are burning.

If your mind wanders,

Gently bring it back to the breath.

Expand your awareness so that the breath doesn't include the whole body.

Imagine the breath flowing to every part of your body,

Making space and bringing relaxation.

Be aware of your posture,

Your face and any tension you may be holding and with each exhale let that tension go.

As this brief meditation comes to an end,

Take a moment to notice the state of your mind and body.

Observe any changes without judgement.

When you are ready,

Gently open your eyes and take in your surroundings.

Take this sense of presence and calm with you as you continue with your day.