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Janice Lindsay-Hartz, Ph.D.
Licensed Clinical Psychologist
Retired in Florida

​THREE MINUTE BREATHING SPACE MEDITATION
1.  AWARENESS

Bring yourself into the present moment by deliberately adopting an erect and dignified 
posture.  If possible, close your eyes.  Then ask:

“What is my experience right now . . . in bodily sensations (scan your body from your 
feet to your head) . . . in thoughts ... in feelings?”

Acknowledge and register your experience, even if it is unwanted.  Do this for one 
minute.

2.  GATHERING

Then, gently redirect full attention to breathing, to each in-breath and to each out-
breath as they follow, one after the other.  When you mind wanders and gets caught up 
in thoughts or feelings or other sensations, simply notice where you mind is, and 
gently bring you attention back to the sensations of the breath, as best you can.

Your breath can function as an anchor to bring you into the present and help you tune 
into a state of awareness and stillness.  Do this for one minute.

3.  EXPANDING

Expand the field of your awareness around your breathing, so that it includes a sense 
of the body as a whole, your posture, and facial expression.  Once again, ask:

“What is my experience right now . . . in bodily sensations (scan your body from your 
feet to your head) . . . in thoughts . . . in feelings?”

​
Note: The breathing space provides a way to step out of automatic pilot mode and 
reconnect with the present moment.  The key skill is to maintain awareness in the 
moment.  Nothing else.   The practice is like a “sandwich”.  The first and third steps 
are similar, like the bread of a sandwich, and the second step is the filling of the 
sandwich.
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