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Janice Lindsay-Hartz, Ph.D.
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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. |
