🌬Three-Minute Breathing Space | Happy Habit #7

Most of our suffering comes from dwelling on the past or worrying about the future. By taking three minutes to breathe and focus our attention on our current experience, we gift ourselves the peace found in the present moment. It also has a whole host of cognitive benefits that can help with work performance and productivity.
This structured exercise called Three-Minute Breathing Space was created by John Teasdale and Mark Williams as they developed Mindfulness-Based Cognitive Therapy-a clinically proven therapy to depression and chronic unhappiness. It is intended to give people a simple activity to perform in their everyday life that provides the same benefits as a formal mindfulness practice that would take 10-20 minutes.
The exercise is super easy to do. You can do it standing, sitting, or lying down-eyes open or eyes closed.
How to practice Three-Minute Breathing Space
There are three steps, each lasts about one minute:
1. Attend to what is. Notice whatever thoughts, emotions or physical sensations arise. See whatever arises as it is without judgement.
2. Focus on the breath. Become aware of your breathe. Notice the rising and falling of your stomach and chest. Feel the cool air coming in and warm air going out.
3. Attend to the body. Shift your attention to the sensations of your entire body as if all of it is breathing at once. Notice the feelings in your face. Sense the surface of your skin. Become aware of whatever arises inside the body.
That's it! If you enjoyed that process try and savor the positive emotions and reinforce the brain chemistry by cracking a nice little smile for yourself. You deserve it!
Here's a great video to guide you through it for those who prefer listening: • Mindfulness Meditation...

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