The Three Minute Breathing Space- a “simple” pactice in Observation

Here Follows a simple (but not so easy) exercise proposed by Jon Kabat Zinn.

Sarmoung's Blog

solitude_by_serhatdemiroglu
Here Follows a simple (but not so easy) exercise proposed by Jon Kabat Zinn. At the beginning, practice it for three minutes at set times, three times a day, then you can extend the duration of the practice on 5, 10, 15 minutes each time.
Enjoy!
Step 1:
Adopt an erect and dignified posture, whether you are sitting or standing. If possible, close your eyes. Then bringing your awareness to your inner experience, ask:
What is my experience right now?

  • What thoughts are going through the mind? As best you can, acknowledging thoughts as mental events, perhaps putting them into words.
  • What feelings are here? Turning towards any sense of emotional discomfort or unpleasant feelings, acknowledging their presence.
  • What body sensations are here right now? Perhaps quickly scanning the body to pick up any sensations or tightness or bracing.

Step 2:

Then redirect your attention to focus on the…

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