The Three Stage Breathing Space
Three Stage Breathing Space meditation is only 3 minutes long. It is ideal if you are starting to feel stressed or anxious and your thoughts are all over the place. For example if you are about to go into a meeting or feeling overwhelmed about all the jobs you have to do today.
We want to come into the present moment quickly, so to begin with, take a very definite posture. The back is erect, letting the body express a sense of being present and awake.
To listen to the threes stage breathing space press start.
Awareness of your Body
Bring yourself into the Present moment by deliberately adopting an erect, dignified posture if possible close your eyes. Then ask “what is my experience right now..in thoughts..in feelings…and body sensations.” Acknowledge your experience,even if it is unwanted.
Gathering your awareness to the breath
Then gently redirect your attention to breathing -to each IN breath and each OUT breath. Not changing your breathe in any way – just bringing your awareness to each breathe.
Expanding your awareness
Expand the field of your awareness around your breathing – so that it includes a sense of the body as a whole, your posture, facial expression ad the environment around you – sounds temperature.
Then open your eyes and notice shapes, colours..