Pat Hentschell

Au Gres, MI, USA

Karen

United Kingdom

Mountain View, CA, United States

Åshild

Jämtland, Sweden

Aiste Kalinauskaite

Newcastle upon Tyne, UK

Danielle Rodriguez

Jennie

Rachel Bresler

Appleton, WI, USA

Angus

Edinburgh, Scotland, UK

Denise

Dorset, UK

Paris, France

Ben Fasching-Gray

Vienna, Austria

Lourdes Anllo-Vento

Pontevedra, Spain

Jackie

California, USA

Kevin

Yorkshire, UK

Tauni

Alicia

United States

Pearse Hughes

Los Angeles, CA, USA

Melodie Towers

Victoria, BC, Canada

Check in with your mind, focus on your breath, and expand your awareness to inhabit your entire body.

Science

Stress & Anxiety

Psychology

Mindfulness Meditation

Mindfulness

English

For people who don't have time to sit down and meditate, all you need is 3 minutes. Guided by Mark Williams.

The 3-Minute Breathing Space

 Meditation 8, the three-minute breathing space. Taking a breathing space, making a definite change in your posture so it embodies a sense of being awake. Perhaps closing the eyes if that's possible. And beginning step one, by seeing what's going on in your mind and body right now. What's the weather pattern like inside? What thoughts are around? What feelings are here? Any sensations in the body? Not trying to change anything, but opening to what's already here. Not trying to change anything, but opening to what's already here. Then moving to step two, bringing the attention to the breath. Narrowing the spotlight of attention on sensations of the breath in the abdomen. Tuning in to the changing physical sensations of the in-breath for its full duration and the out-breath for its full duration. And if the mind wanders, simply acknowledging where it went and gently escorting it back to the breath. And now step three, expanding the focus of your awareness around the breath to take in the whole body, as if the whole body were breathing now. Aware of your posture, your facial expression, sensations on the surface of the body. Aware of your posture, your facial expression, sensations on the surface of the skin and from right inside the body. Holding in awareness all the sensations in your body right now, just as they are. Holding in awareness all the sensations in your body right now, just as they are. Coming home to the body. Coming home to this moment. Thank you.