Janice Lindsay-Hartz, Ph.D., P.A.
Licensed Clinical Psychologist
Licensed Marriage and Family Therapist
Miami, 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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