3-Minute Breathing Space Exercise

Bring yourself into the present moment by deliberately adopting an upright and dignified posture. Close your eyes or rest them on a spot in front of you. Then ask:

• What is your experience right now? Notice with curiosity your thoughts, feelings, and bodily sensations
• Acknowledge and allow your experience to be as it is, even if it is unwanted

Gently redirect your full attention to breathing, to each in-breath and to each out-breath, one after the other. Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.

Expand the field of your awareness around your breathing so that it includes a sense of the body as a whole, your posture, and your facial expression. If you like, you can further expand your awareness to sense the space around you and to notice any sounds arising in your environment.