Breathing space: three minutes

For the mind · 3 min · level: easy

A short stop in the middle of the day from the MBCT programme: what is here — the breath — the whole body.

What it gives

• A pause between tasks
• Stepping out of autopilot
• Help when anxiety rolls in

Steps

1. What is here1 min

   Stop. Notice what thoughts are in your head right now, what feeling, what the body senses. Not to change — only to name.

2. The breath1 min

   Narrow your attention to the breath: the belly moving on the in- and out-breath. The breath is the anchor we return to.

3. The whole body1 min

   Widen attention to the whole body: posture, face, the ground under your feet. Return to your tasks with this sense.