Oct. 30, 2023
3 Mindful Minutes: The 3-minute breathing space
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Learn the art of the three minute breathing space to centre yourself emotionally.In these short-casts, Cass Dunn, Clinical Psychologist & Mindfulness Meditation teacher gives you tips and advice on how to feel a little less crappy and a little more happy in just 3 minutes.
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Transcript
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Hey, it's Cass. While I take a little planning break
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to prepare for the next season of Crappy to Happy,
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I want to share with you something I created back
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in twenty twenty called three Mindful Minutes. These shortcasts were
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incredibly popular and got many people through some tough times,
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so I hope you enjoy this brief episode.
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Hi there, I'm cast done. Clinical Psychologists, mindfulness meditation teacher,
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host of the Crappy to Happy podcast, and author of
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the Crappy to Happy books. Welcome to today's three Mindful Minutes. Today,
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I want us to literally be mindful for three minutes.
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This is a brief mindfulness practice that can help you
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to come back to the present moment and regain your
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emotional footing and a sense of calm and spaciousness, particularly
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if you're feeling a little rattled, stressed, or agitated. The
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three minute breathing space exercise is useful because you can
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do it anywhere, anytime you have a few quiet moments.
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So first find somewhere comfortable where you can be undisturbed
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for a few minutes. If it's comfortable, you might choose
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to direct your attention inward by closing your eyes and
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For the first minute, we simply bring awareness to what's
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happening right now. So start by bringing awareness to your
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breath as it moves in and out of your body,
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and ask yourself, how am I doing right now? What
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thoughts are present right now? Where is my mind? Where
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is my attention? See if you can notice thoughts as
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passing mental events, not getting too hooked up in thinking,
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just noticing the story that you're telling yourself right now,
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and then asking how am I feeling? What's my emotional
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state right now? Am I relaxed, happy, maybe a bit
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wound up, my nervous about something worrying. Just checking in
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what am I feeling? And then how's my body? Do
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a quick scan is there any discomfort, any tightness, tension,
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Check your jaw, shoulders, forehead again, no judgment, just to
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quick check in where is my body at right now?
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And then in step two, we gather and focus our
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attention by redirecting it to the narrow spotlight of the breath.
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So bringing your attention, bringing your awareness in to focus
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on the physical sensation of the breath as it moves
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in and out of your body. Notice your belly rising
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with the in breath and falling with the outbreath, spending
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just one minute following the breath all the way in
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and all the way out, using the breath as an
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anchor here in the present moment. And if your mind
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wanders back to the stories or wanders back to the feelings,
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gently bring it back to just focus on the breath,
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just for a minute. And then in the third minute,
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we expand our awareness around the breath so that it
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includes a sense of the body as a whole, expanding
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your awareness so that you become more aware of your posture,
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your facial expression, your whole body. If you become aware
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of sensations of discomfort or tension, feel free to focus
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your attention in on that intensity by imagining the breath
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moving in and softening and relaxing those tight parts of
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your body. Explore the sensations, be gentle with them rather
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than trying to fix or change anything. And then from
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this place of expanded awareness, having checked in with yourself
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and having centered yourself with the breath, you can now
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choose to open your eyes and move on with whatever
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is next in your day from a place that is
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more calm, more mindful, more present, more aware. Thanks for
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listening to Today's three Mindful minutes to hear more of
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the just search crappy to happy three mindful minutes wherever
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you listen to podcasts, of course. To find out more
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about me, cast Done, head to my website castdone dot
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com
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