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Mindfulness in Action: Three Minute Breathing Space
Mindfulness Practices in Psychotherapy and Counseling in San Jose
Mindfulness Exercise: Three Minute Breathing Space
Awareness
Sit upright in a comfortable position and close your eyes. Start by bringing your awareness to your inner experience. Ask yourself, "What is my experience right now? What thoughts are going through my mind? What bodily sensations are present?" Don't try to push away negative feelings. Simply be present with what is there.
Gathering
Next gently redirect your attention to the physical sensations of your breath. Follow the breath all the way in and all the way out. Notice the sensations and movement in your belly. Use your breath to anchor yourself to the present.
Expanding
Now expand the field of your awareness around your breathing so that it includes a sense of your body as a whole. If you sense tension or discomfort, breath into it as you soften and open. On the out-breath, you can say, "It's okay...whatever it is, it's already here. Let me feel it."
Adapted from: Williams, Teasdale, Segal and Kabat-Zinn. The Mindful Way Through Depression: Freeing Yourself From Chronic Unhappiness, 2007.
Laura L.C. Johnson, MBA, MA, LMFT
Certified Cognitive Therapist by the Academy of Cognitive Therapy
Cognitive Behavior Therapy Center of Silicon Valley, Adult & Child Counseling, Inc.
Licensed Marriage & Family Therapist, MFC48807
Cognitive Behavior Therapy Center of Silicon Valley, Adult & Child Counseling, Inc.
Licensed Marriage & Family Therapist, MFC48807
1475 Saratoga Avenue, Suite 168
San Jose, CA 95129
(408) 384-8404