The three-minute breathing space
This is a great mindfulness exercise to use to help you deal with difficult feelings, such as anxiety, sadness or anger; or difficult sensations like pain, including headaches.
With practice, you can even train yourself to do it in a matter of seconds so you can use it during moments of high stress in, for example, a work situation.
There are essentially three steps – acknowlege how the difficult sensation or emotion feels in your body; breathe into the area slowly and deeply; and then use your breath to create space around the area of tightness or tension.
Some great online resources for guided meditations:
www.beaumont.ie/marc - This is a project of Beaumont Hospital’s Department of Psychology. There are a range of free guided meditations, including the body scan, the sitting meditation and mindful movement – where you are talked through a range of stretches, helping you to be mindful of your body in movement.
US psychologist and meditation teacher Tara Brach has a huge amount of free guided meditations on her site, all of varying lengths.
Free guided meditations by the reknowned Jon Kabat-Zinn, founder of the Mindfulness-based Stress Reduction programme, can be found on YouTube . You’ll find his body scan and sitting meditations, which form a key part of that programme there.