Mindfulness Exercise: 3-Minute Breathing Meditation

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3-Minutes Breathing Space

Find yourself a space where you won't be interrupted for three minutes, and sit comfortably.

  1. Spend the first minute answering the question “how am I doing right now?” while focusing on your feelings, thoughts, and sensations, and trying to describe them in words
  2. The second minute is spent on keeping awareness of your breath.

    Simply watch your breath... inhaling, exhaling, inhaling, exhaling...
  3. The last minute is used for an expansion of attention outward from the breath, feeling the ways in which your breathing affects the rest of the body.

Keeping your mind quiet can be challenging, and thoughts might pop up.

The idea is not to block them, but rather to let them come into your mind and then disappear again.

Try to just observe whatever happens.

What Was Your Mindfulness Experience?

Let us know in the comment box below, what did you experience during these three minutes...

We can’t wait to read your experience and get inspired.

And until then...

Live fully, stay awesome…

Vered & Nisandeh Neta

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  • Paul van Dooren says:

    Beautiful to stop being busy and feel your inside mood!

    • Paul van Dooren says:

      I felt my excitation got smaller and becoming quiet inside. Nice feeling and peace of mind….

    • Vered Neta says:

      Great question Eric, thanks for it.

      The 2nd step is focusing ONLY on your breathing. Inhaling & exhaling. The flow of air into your nose (or mouth.

      The 3rd step is noticing what happens to that air as it goes into the rest room f your body. What happens to your belly?, what happens on your skin? What takes place with your heart beat etc…

      I hope that makes it clearer…

  • Peter van Minnen says:

    Good breakfast exercise. From hectic organising food on the table I sit and do nothing but focus inside. For a long minute. Then I open up and enjoy my breakfast, feel energy and know more exiting challenges and meetings are ahead today. I’m up to it. Lets go.

    • Vered Neta says:

      Thanks Peter for this wonderful description and contribution. Just reading it made me smile and enjoy this moment.

  • Gerdy Heek says:

    I got distracted because I was all the time wondering if the minute was already over ? but at the last minute I could really focus and manage to get my brain a lot quieter than usual. Then also my breath goes slower. Was nice- it was really slowing me down.

    • Vered Neta says:

      That’s great to hear that it helped you Gerdy. Thanks for this contribution.

      As a small suggestion, to avoid the stress, just put a timer…

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