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Three Stage Breathing Space

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.

3 Minutes/stages breathing space
3 MINUTES/STAGES BREATHING SPACE

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..