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3 Step Breathing Space

3 Min
Meditation
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Dea Rivera
Mindfulness teacher
Imagine your initial broad awareness followed by a reducing of focus, then expanding once again -in the shape of an hourglass. This practice can be incorporated into the busyness of your day to provide a feeling of being balanced and centered. 
From the community
32 reflections
S
Steven
Hourglass of focus
I appreciate the idea of stages of focus like that of an hourglass - broad, narrow and wide again. Nice!
N
Naomi
3 Step Breathing
I learned that taking a moment does not require finding a quiet place. That you carry that quiet place in you.
J
Jessica
3 Step Breathing
I learned that I can do this anywhere! This will be a great practice to enjoy to keep my mind in a healthy state.
T
Tammy
3 step breathing
I found this meditation too short for this educational experience. I think I may have gotten more out of it if we practiced it longer.
J
Jenny
Tension, back brace
I’m still holding tension in my shoulders; back brace somewhat limiting for this one.
K
Kayla
Calming
I noticed this breathing technique helped relieve some period pain I was having. Score!
F
Faith
3 Step breathing
The breathing takes my mind off of things and allows me to focus on my breathing and release the stress in my entire body.
E
Elise
3 step breathing space
I felt calm and I liked to focus on my breath. I noticed that the girls voice was soothing. It reminded me of when I used to do meditation in yoga.
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Whitney
Night breathing
To slow my mind I really needed to focus on my breath tonight and let the things running through my mind slip away. Now for some hopefully restful sleep 🖤
J
Jeff
Did I miss something?
This was one of those practices that I wasn’t sure exactly what was going on for a while. May just be me but I fell the three steps of breathing weren’t explain very well. Of course you could always just be me. That is my mindfulness for tonight.
C
Clare
3 steps
Very positive to bring my awareness from a wide focus to a narrow focus and back to a wide focus using the breath in the middle
SM
Shateca McGee
Breathing Space
I can start my space from small to large it matters on where I am and that it does not have to be an upset place.
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Sierra
Body breath body
I liked this practice. Shifting focus helps prevent huge lapses in attention or random wandering of the mind.
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Claire
Yes
This was nice. Exactly what I needed. Life is short but taking the time to breathe is incredibly important. I do not worry because I trust God. Maybe I’m starting to trust myself too. God is so good
J
Joyce
It’s all relative
Alternating between broadening and narrowing my focus, along with my breath, really helped me to differentiate between the two and go further in each direction. Namaste
L
Liz
3 step breathing
It will take some practice to be able to control my focus in this way. Still, things do not feel quite the same at the end of the practice as at the beginning - with practice I will benefit from being able to step back from immediate experiences.
A
Angel
I liked this.
This made me feel a bit different and more calm. It took some practice to get that broad-to-narrow focus and vice versa, but it was really calming.
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Heidi
Thoughtless
I learned to follow the way I breathe. To space out and think
R
Rye
Cold
This practice didn’t really help me a lot because I already knew what it tried to teach me but it might be useful to other people. I do have a cold right now and breathing wasn’t really ideal to do, I might listen to this after my cold goes away.
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Sydney
Nice
This practice helped me relax and kind of exercise my brain at the same time. I feel a little more awake now.
D
Debb
3 Step Breathing Space
I felt that this meditation had too much instruction and not enough time for simply being.
M
Madison
Day 114/360
In today’s mindfulness session, after a stressful day, I was able to really connect with my body and be in the present moment of how I was feeling overall. I feel much more relaxed after this session
E
Elijah
Nervous
It kind of helped but I was tryna shake this anxious feeling and I can’t still
R
Ram
The hour glass
My cat insisted on sitting on my lap - which turned out to be good cuz between breathing spells, stroking the cat was quite mindful! And his falling asleep in 5 minutes means the mindfulness worked for both of us, though it is always easier for animals in familiar surrounding s. TRULY great technique.
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Linda
3 step breathing space
I felt calm going into this meditation. I like the idea that I can stop any time during my day to do this one. Taking in everything that’s going on and then narrowing your focus seemed easier than trying to immediately start focusing on your breath.
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Luisa
Breath
Breathing and taking a quiet time to myself can Also calm the environment around
J
Jose
3 step breathing space
This exercise was good for controlling the movement and pattern of my breathing
H
Hanna
focus on 3 steps - night of 31-7-2019
noticing what is happening around you, then focusing on the breath and in the end on the sensations of the body is really helpful and calming.
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Angela
Tools
I learned from this breathing meditation that I have the tools necessary to bring calmness anytime during the Day. Just connect to my breath wide to narrow, to bring a sense of calmness , where business and negativity are.
C
Cherish
Hourglass Sensing
In the hustle and bustle of today’s world, it can be very easy to allow stressors to get the best of us. In this meditation, we learn a simple 3 step breathing space which gives us time to invite calm and balance to our body and mind. Settling in my chair with my eyes at a soft gaze, I took in a deep breath. In the here and now, I began sensing my body and mind. Bringing my awareness from a wide focus to a more narrow focus, I connected with my breath where I could sense stillness. After a few moments of narrowly focusing on my breath, I brought my focus outwardly to sense my body and mind again. Taking the time to reset the alignment of my body, mind and spirit, I am calm and balanced. Perhaps the best part of this hourglass sensing technique is that we can bring it along with us as we venture out in the busyness of our day. Another perk is that we can make it our own by either lengthening or shortening the duration. Because it invites calm into our body and mind, it is yet another simple and powerful tool we can use anytime we sense any stress coming our way. Namaste 🙏🏻❤️☮️
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Haley
3 3 Step Breathing Space
This breathing technique and exercise is perfect for anyone who wants to learn how to go deeper into your own body to figure out how to control your own thoughts or feelings whenever they get to be too much for you to handle
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Nicole
Three-Step Breathing Space
Picturing my breathing as an hourglass made them easier to be aware of and sculpt into the type of breathing I needed for this exercise and I’m glad for that. Sometimes imagining during meditation is really hard work because focusing is so difficult at times, so I’m glad to have this meditation as a backup.