Taken a moment when you are caught in the busyness of the day can make a huge difference, try this simple exercise.
For many people, due to their busy schedules, spending 20 minutes lying down performing a
body scan or focusing on one’s breath with the eyes closed can be quite challenging. The Three
Minute Breathing Space exercise can be used as an effective practice to integrate mindfulness
into daily life. A structural implementation of the exercise can be achieved by using a timer at
fixed moments during the day. In this way, the exercise can become automatised.
The exercise commonly involves the following three steps: The first step is asking oneself
“Where am I?” “How am I?” “What am I thinking?” In this way, one steps outside the “doing mode”
for a moment, disrupts habitual patterns and introduces awareness of the current experience.
The second step involves a single focus of attention. Attention is directed away from thinking
and focused on the breath. During the third and last step, attention is expanded so that it also
includes awareness of body sensations. The focus here is on the body as a whole. The Three
Minute Breathing Space exercise involves a direct way of coping, characterised by awareness
and willingness to experience what is present.
In the beginning, you can do the exercise three times a day at set times.
When the exercise has become a habit, you can use it not only at the predetermined times, but also when you feel need, such as when you feel worried or stressed.
Consequently, the Three Minute Breathing Space exercise helps to integrate meditation practice into daily life.