Three Minute Breathing Practice

This is a three-minute breathing space meditation.

Let's start by stopping,

Stopping whatever you're doing at this moment,

And just adapting a very attentive posture,

A posture which is balanced,

And perhaps closing your eyes,

And simply noticing what's present now in your experience.

What thoughts are floating around?

What's the internal conversation?

And what's the general mood of the mind?

Is it agitated?

Is it excited?

Is it calm?

And what's present in the body?

Is there tension held in the shoulders,

The face,

The eyes,

The jaw?

What other sensations are present?

Just being fully present with your experience as it is right now without needing to change anything.

And then directing the attention to the sensation of the breath,

Wherever that sensation is most vivid at this moment.

And gently resting the awareness here.

Simply being present with the flow of the breath,

The gentle waves of the in-breath and the out-breath.

And gently expanding the awareness to incorporate the whole body breathing sitting here just now.

Being present with the whole flow of experience,

Sensations of the body,

Sensations of the breath,

Sounds and thoughts.

Resting in this present moment.

And when you're ready,

Opening the eyes and proceeding with whatever you were doing prior to starting this practice.

While remembering that you can stop at any time and simply bring awareness to the breathing body.

Thank you.