THREE MINUTE BREATHING SPACE

Find a comfortable position, with your eyes closed or with your gaze slightly downward.

In this first minute we will just start to notice what is here for us, right now. So maybe just asking yourself “what is my experience right now.” Noticing any thoughts… noticing any emotions you may be having… or any sensations in your body. We are not trying to change anything here, just noticing and taking inventory. You may even tell yourself, whatever my experience is, it is already here… just let me feel it.

[Allow some silence for them to notice what is present—spending about one minute total on this part]

​

In this second minute, we will gather our attention on our breath. Focusing all of your attention on your breathing. You may notice the air going in and out of the nose. Or notice the stomach moving up and down as you breathe. Just taking a moment to FEEL the breath. And as your mind wanders off, just gently bring your attention back to your breathing as best you can. Use the breath as an anchor to center yourself in the present moment.

[Again, allow for some silence- spending one minute here]

In this last minute we will expand our attention out to become aware of our entire body. So maybe visualizing, as you breathe in, the air filling your entire body, moving from your head all the way down to your toes. Sense your whole embodied presence in this moment.

[Allow for silence and spend one minute here]

When you are ready, gently bring your awareness back to the room, opening the eyes slowly.