Meditation
Step Three - Three-Minute Breathing Space Meditation
​
The Three-Minute Breathing Space is considered by many the most important practice because its short and effective manner makes it easier to use during the day. Its impact is twofold: firstly, it helps you maintain a mindful stance in whatever comes your way, reducing negative thoughts that consume your energy-often before you are even aware of them. Secondly, it is a meditation that helps you ground yourself and think clearly during an emergency or when you are under pressure.
The Breathing Space meditation concentrates the core elements of the program into three steps of roughly one minute each.
Audio
Key Information
-
LENGTH: three minutes
-
FREQUENCY: 2x a day for a week
-
Should become a part of your daily routine!
BECOMING AWARE
​
Start by adopting an erect posture, whether you are sitting or standing. Then, close your eyes or let your glance fall. Bring your awareness to your inner experience and acknowledge it. Reflect on it by asking yourself questions:
What is my experience right now?
What thoughts are going through my mind?
What am I feeling?
What body sensations are here right now?
As you acknowledge these, make sure to not change them from how you find them.
GATHERING AND FOCUSING ATTENTION
Now, narrow the physical sensations of the body to the sensations of the breath in the abdomen. Follow it as it moves all the way in and all the way out. Once again, use each breath to anchor yourself in the present moment.
EXPANDING ATTENTION
Expand your attention around the belly and then the body as a wholeIf you are willing, move the attention even further outwards towards the air caressing the body and the space in which you find yourself. Hold all of this in a wider and more open awareness. When you are ready, allow your eyes to open.