3-Minute Breathing Exercise
Step One Sit or stand in an erect and strong posture. If possible, close your eyes. Bring awareness to your inner experience and acknowledge what you are feeling: What is my inner experience right now? What thoughts are going through your mind? What feelings are present? Turn toward any sense of discomfort or unpleasant feelings, acknowledge them with trying to make them different.
Step Two Move awareness to the physical sensations of the breath: start with breath in abdomen, expanding with inhale and contracting with exhale. Follow the breath as it flows in and out. Use each breath as an opportunity to anchor yourself into the present. As the mind wanders, gently bring it back to the present with an out breath.
Step Three Now expand the field of awareness around your breathing so that you include a sense of your whole body – bones, skin, inner organs (stomach, kidneys, liver, spleen, heart, lungs, etc.). If you become aware of any discomfort or tension, bring your focus of attention to this area and let the breath move into and around this sensation. Explore the sensation and befriend it rather than trying to change it in any way. Then return to awareness of whole body.