Short Breathing Space Meditation

The 3 minute breathing space is a brief practice and can be used when we find our thoughts or mood spiraling in a negative direction.

The first thing we do with this practice,

Because we want to come into the present moment quickly,

Is to take a very definite posture.

The back is erect but not stiff,

Letting the body express a sense of being awake and present.

Now closing your eyes if this feels comfortable,

Take the first step of becoming aware of what is going on with you right now.

Becoming conscious of what thoughts are around.

Here again as best you can,

Just noting thoughts as mental events.

So we note them and then we note the emotions that are around at the moment.

In particular,

Turning toward any sense of discomfort or unpleasant feelings.

So rather than try to push them away or shut them out,

Just notice them.

Perhaps saying,

Ah,

There you are.

That's how it is right now.

Similarly,

With sensations in the body,

Are the sensations of tensions,

Of holding,

Of letting go.

Bringing attention to whatever is arising in this moment.

So now you have a sense of what is going on right now,

Having stepped out of automatic pilot.

The second step is to collect your attention by focusing on the movement of the breath.

So now really gather yourself,

Focusing your attention down in the movements of the abdomen,

The rise and fall of the belly as the breath moves in and out.

And now just notice the motions of the belly.

Moment by moment,

Breath by breath as best you can.

Noticing when the breath is moving in and when the breath is moving out.

Being with the breath as it moves into the body and out.

Sending your attention to this process to be present right now.

And now the third step is allowing your attention to expand to the entire body,

Bringing a more spacious awareness to your experience.

Letting the breath be present but in the background.

Bringing attention to the entire length of the body from head to toe,

Including any tightness or sensations related to holding or bracing.

In this moment,

Holding your attention in this spacious place.

And when you're ready,

Opening your eyes and letting go of this brief practice.

Letting go of this brief practice.