The three minute breathing space. You can
do the three minute breathing space anywhere sitting on a bus, in queue, at your desk at work. This practice helps us to calm down, to step out of stressful activity or stressful
thinking and come into the present moment. To begin…stop what you’re doing and become
aware of your body…of any sensations in your body…the weight of your bottom on the
chair…feet flat on the floor. Try to get your body…the weight of your bottom on the
chair…feet flat on the floor. Try to get a sense of your facial expression (pause)
becoming aware of sounds (pause) thoughts (pause) and feelings (pause). Becoming aware
of your breathing (pause), see if you can (pause) and feelings (pause). Becoming aware
of your breathing (pause), see if you can feel the breath as it touches the tip of your
nose or brushes against your lip (pause). You might notice persistent or difficult thoughts
or feelings..instead of trying to get rid You might notice persistent or difficult thoughts
or feelings..instead of trying to get rid of them see if you can allow a little bit
of space for what’s happening for you in this of them see if you can allow a little bit
of space for what’s happening for you in this moment without judging or analysing it (pause).
Follow a couple more breathes all the way moment without judging or analysing it (pause).
Follow a couple more breathes all the way in and all the way out (pause) if you’re mind’s
wandered, got caught up with thoughts or worries..that’ in and all the way out (pause) if you’re mind’s
wandered, got caught up with thoughts or worries..that’ OK that’s what minds do…they wander and
they try to fix things. As soon as you’ve noticed you’re minds wandered gently bring
it back to the breath (pause). Now slowly noticed you’re minds wandered gently bring
it back to the breath (pause). Now slowly expanding your awareness…noticing sounds…the
room that you’re in…thoughts….noticing expanding your awareness…noticing sounds…the
room that you’re in…thoughts….noticing how you feel having come back to your body,
your breath and the present moment
(ding….)