Great reminder from my amazing Pilates teacher Lucy during the classes!
“This is life, one breath at the time” Sharon Salzberg.
Breathing is a very basic and essential function of the body. Yet much neglected.
The 3 minute Breathing Space is a very popular practice developed by Mark Williams, John Teasdale and Zindal Zegalis (founders of the Mindfulness Based Cognitive Therapy protocol).
It is essentially a mini-version of a more formal meditation, a quick and beneficial practice to embed in our daily habits.
What are the benefits?
Just to mention a few:
- Patterns of negative thoughts are dissolved before we start to be absorbed by them.
- It is an extremely powerful last minute one, especially when under pressure just before
starting to disengage from the present moment. As a result, we get more clarity and reconnect with ourselves.
The stages of the practice
It might be advisable to start by stopping and ask the following questions.
“What am noticing as I go inwards?” “What is my mood right now”, “What are my body sensations?
- Moment of preparation
At this stage an observation of the breathing cycles can be beneficial, for a feeling of anchoring. Bring the attention to the abdomen rising and falling (a bit like a balloon), feel like you were riding the waves of your breathing
- Expand oneself
At this stage, notice the wholeness of your body (posture, position in the space around us). Switch to a relaxation posture (via a body scan) letting any tensions into the body ease up, feel openness. One breath at a time.
Over time this will become increasingly natural and organic. Trust yourself and a process of self-healing, believing, allowing and trusting. It is not going to prevent from experiencing pain but help respond with more awareness.
You will come to a realisation that emotions are transient and do not define who you are, your most authentic self.
Here is my end of the year gift before the end of 2020
for a practice of the 3 minute breathing space meditation.
This can be practiced any time as a short mini meditation.