The three steps of the Three Minute Breathing Space meditation:
- Awareness of the Present Moment: Sit upright with an open posture, either closing your eyes or lowering your gaze. Bring attention to your current experience, observing thoughts, feelings, and bodily sensations without judgment.
- Focus on the Breath: Shift attention to the breath, following each inhalation and exhalation. Use the breath as an anchor to return to whenever distractions arise, gently guiding attention back to the present moment.
- Expansion of Awareness: Expand attention from the breath to encompass the entire body, including posture and facial expression. Observe any sensations or changes without trying to alter them. Slowly transition back to external awareness when ready.
Use this mini meditations a few times a day to step out of the busyness of daily life, to stop the autopilot and to reconnect with the present moment.