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Free Mindfulness Meditation – 3 Minute Breathing Space

October 8, 2013 by Dr. Rochelle Calvert

YouTube Video | mp3 Download (these links will take you to end of post)

3 Minute Breathing Space Practice:

Acknowledging

Sit or stand with a tall spine. Close your eyes or keep a soft half gaze. Feel the body grounded.

Begin to notice the nature of your current experience: begin to tune in with your bodily sensations, your thoughts and feelings.

Notice the texture of your experience without becoming drawn into it, or pushing it away. Become a quiet observer, just noticing.

Come gently back to this broad, soft awareness, whenever you notice you are becoming entangled with thoughts or worries.

Gathering

After a minute or so, gently redirect your attention to your breath – to each inbreath, and to each outbreath.

Again, just notice your breathing: its speed, texture, quality; and where you can feel the breath most alive in the body. Your breath is an anchor to bring you back to the present.

Keep coming back to the sensation of the breath, whenever you become aware of being distracted. Do this with kindness, without judgement.

Expanding

Expand the field of your awareness around your breathing, so that you become aware of your whole body: your posture, breath, facial expression.

Gently broaden out this awareness to notice the nature of your whole experience. Hold everything in your awareness with equanimity.

Do this practice at any time in the day, or night, when you feel you could benefit from feeling more grounded and relaxed.

Think of the Three Minute Breathing Space as a habit; to form a tool to help your find more space in your thoughts and emotions, and perhaps a greater lightness of being.

Video

Download mp3

3 Minute Breathing Space (right click with your mouse, “save target as” and save file to your computer. Download will take a couple of minutes because of file size.)

Filed Under: Exercises, Meditation, Mindfulness Tagged With: audio, mbsr, meditation

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New Mindful Life teaches mediation practices to awaken and heal in life. We offer community-based and individualized support for learning and integrating mindfulness meditation into everyday life. We provide a variety of mindfulness meditation, nature/eco-based mindfulness, and somatic practices through classes, events and therapy. New Mindful Life promotes the cultivation of health and well-being within all domains of life with the support of our natural world.

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  • About
  • Our Practice & Therapies
    • Covid-19 Resources & Help
    • Who Are We
    • Mindfulness Therapy
    • Nature Therapy
    • Somatic Experiencing Therapy
    • FAQ’S
    • Patient Information
    • Fees and Insurance
  • Mindfulness
    • What Is Mindfulness?
    • Benefits of Mindfulness
    • Mindfulness Expertise
    • Testimonials
    • Resources
      • New Mindful Life YouTube
      • Meditation Audio
      • Meditation Timer
      • Mindfulness Books
  • Nature Mindfulness
    • What Is Nature Mindfulness?
    • Benefits of Nature
    • How To Practice Nature Mindfulness
    • The Sprinter Van
    • SoCal EcoSangha
  • Courses, Workshops & Retreats
    • Virtual Mindfulness in Nature Sessions
    • Calendar
    • Retreats
      • RMERC Retreat
      • Personal & Small Group Retreats
      • Weekend Retreats
      • All-Day Retreats
      • Half-Day Retreats
      • Virtual Mini Retreat: Healing with Nature
    • Online Courses
      • Healing with the Elements 4 Week Online Course
      • Online Course: Six-Week Introductory Training in Mindfulness (S.I.T.)
    • Upcoming Courses & Events
    • Make a Donation
  • Media
    • Books
      • Healing With Nature: Nature-Based Mindfulness and Somatic Meditations to Heal Trauma
    • Appearances
  • Contact
    • Contact & Schedule
    • Locations
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