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Breathing Space

3 Min
Meditation
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Carla-Jo Geraghty
Mindfulness for Wellbeing
This breathing space meditation has three parts to it: Arriving, Gathering and Expanding. It can be used as a pause in a busy day or as an emergency meditation to help you feel more calm and clarity in a stressful situation.  Please note: If you are struggling with your mental health it's really important to seek professional help. These meditations are not a substitute for that but can be used along side therapy to help to support you. For more on Carla-Jo and her work please see www.carlajo-mindfulness.com
From the community
51 reflections
E
Evie
Breath
Take ur time and breath and become relaxed and comfortable when listening her soft calming voice
K
Kassidy
Great sensation
I am very active/ADD so it's hard for me to focus on just taking a step back from my life an just breath!!!!💪🏽🖖🏽
M
Matt
9.17.17
To relax and let go I feel good Please let me submit entry Not much more to say
S
Steven
Attached to the breath
I was able to realize that it’s not my neighbors loud music that disturbs me, rather it is my perception of my neighbor’s intent that disturbs me. Unfortunately I cannot do anything about my neighbors behaviors, but I can decide how I think and feel about them. I can also take those thoughts, feelings and awareness and attach it to my breath and release it when I release my breath.
N
Nick
Discomfort
Sitting today was uncomfortable; to the point where it was hard to focus. My cushion felt too hard. As I got to the end of my meditation I started to be able to focus on my breath despite the pain. The discomfort I felt from sitting ended up being a positive as it helped me realize that my practice is not always going to result in blissful relaxation. Sometimes reconnecting with where you are is accepting the pain and discomfort, not just trying to outrun it, which always leads to more pain.
J
Joyce
3 stages of breathing
Good to center and focus. I liked the image of encapsulating your experience into your breath. Namaste
N
Nige
Body Breath
I find that breathing completely into my whole body opens awareness to the universe, we become one and the same. Actually we always are, but the realisation comes through the practise of mindful meditation x
E
Everett
Be near
Still I’m am static stationary always in one spot: all around and around all that is around is one around one around
T
Tyler
Know yourself
“Many people go fishing all of their lives without knowing that it is not fish they are after.” - Henry David Thoreau
C
Carron
#FindingNoma
I learned that I have to know myself and be aware of my mind and body. Also, I learned to let go of emotions
B
Barbara
Being gentle and non judgmental
This meditation recalls me to be gentle and non judgmental about myself when I’m feeling anxious. And this is really important for me. Thank you! 😊
D
Damaris
Self Awareness
I learned that wit a little practice on breathing you can learn more how to open your mind to meditating.
C
Cay
Focused calm
Feels good to gently direct my mind and breath with purpose.
SM
Shateca McGee
Breathing Space
I learned that I can just take moments and realize where I am and just breathe there. Just by breathing seeing my chest go in and out with not focusing on anything.
A
Arana
Being focus
Taking the time to focus on breathing helps me to get rid of all the stressful and non positive things around me. It relaxes and energize me to start fresh, like a reset button.
N
Nicole
Breathing Space
I loved this gentle attention to breathing in and out. I started the session not feeling wonderful but ended only minutes later feeling refreshed and calm. It really pushes me to bring this practice to the busiest, most stressful times of my day.
D
Devon
Whole body breathing
I learned that by being trying mindful with your breathing, you can breathe in all directions, like your body is a sponge
L
Lincoln
breathing
this morning, i made sure to be as relaxed as possible for this breathing meditation and i loved it. i feel ready for the day now.
K
Kaitlyn
Controlling emotions
I learned that reminding yourself it is okay to have feelings and let them take over as long as you don't let them consume you. I also learned I am bad about not letting them consume me.
D
Diana
Just
You should not judge and just breathe. Relax on your breathing and just concentrate
M
Matt
Day 7
This was a good breathing exercise that made me feel relaxed and ready to focus again. I’m starting to get better at not letting my mind wander during meditations.
N
Nicky
Breathing
I learned that you can combine the mind and the body through breathing. When you bring awareness to specific areas of the mind and body you become calm. This lessens or eliminates stress altogether.
N
Nicky
Breathing
I learned that you can combine the mind and the body through breathing. When you bring awareness to specific areas of the mind and body you become calm. This lessens or eliminates stress altogether.
J
Janna
Breathing space
I haven’t done a session in a while. Remembering to breath throughout your body and focus. It instantly helps.
B
Brooke
Session one for stress.
This would be good for morning and mid day. I liked the calming of it.
A
Amanda
Expanding
I appreciate the repeated use of the word “expand” and ways of using a quick meditation to focus on ways my breath and mind experience expansion. The fundamental purpose of life is to expand. As long as I am expanding, I am where I need to be.
V
Vanessa
All about the breath
To breathe more. Using your whole body in guiding the breath.
A
Aline
Her voice was so relaxing that made me feel good almost instantly!
I learned that I have to pay more attention to my body and what it says to me.
CJ
Carla-Jo
Pause and come back to yourself
Hello everyone! It’s a beautiful spring day here in the UK 🌻🌞 I wanted to share this with you today. Being a busy mum and a mindfulness teacher I have found taking pauses throughout the day so, so helpful. It can be so easy when you are busy to just keep going, pushing through the day. That can just leave you feeling utterly exhausted. By incorporating a three minute breathing space several times a day, it allows you to let go of the build up of stress, helps you feel more embodied and present and helps you to feel more able to manage everything going on for you. Do let me know how you get on I love to read your reflections. ❤️
K
Kierra
Awesome
This specific meditation felt dang good, I was feeling anxious and it had me breathe all my tension out! I love breathing space. 10 out of 10🙂
M
Mandy
Breathing space in Mandy’s head
I learned that my health depends upon my emotional and mental well being if I want to physically change I have to spiritually change. I must also self reflect and meditate or pause in this moment my inner true self and love that true self the way God does. Take care of my body through action to change my thoughts and have a sense of humor an find my inner peace while doing it. We can all do simple exercises an meditation while working or on our break or after we complete a task that way step by step day by day we reach our best version of ourselves.....
K
Kyara
Day 6
Don’t let your thoughts wander off to sad places, control them.
M
Melissa
Different positions for different meditations.
I noticed during guided meditation that I’m able to tune in to my body better in a lying position. When engaging in ambient meditation I’m able to tune in to my subconscious more easily is a sitting or standing position.
D
Debb
Breathing Space
I am once again reminded, it’s all about the breath. If we can give ourselves the space of a few moments to focus on our breathing , we can bring ourselves back to the present moment.
D
DorDor
While listening to the voice, I wanted badly
to make use of this meditation. But it was too soft, especially with the lovely accent. So I began to imagine being in a large, soft bubble floating around. I could bump into the wall then be drawn back again, into the center of the bubble, which was the breath.
R
Rufus
Meditate & Medicate @ 4:20 Works well 🌳😎☮️
Mixing mindfulness and meditation and marijuana and great for me 🌳😎☮️
WJ
Walter J
Expanding...
I felt my Energy gathering in my chest area like soft ping pong balls bouncing around chaotically inside me. More and more gathered with each breath, until my chest started to feel full. I sensed my rib cage unbuckling & expanding to allow even more in. Breath by breath I expanded into a bigger space until I was no longer just my body but the space outside it too. Breathing in time with the Universal pulse, I expand limitless & realize... I am one with the Universe. I am ❤️✌🏼
L
Love
Let go
Today I was reminded how often I become attached to the how. Because I am a woman of faith, I have been called to be unattached. I need to focus more on doing all I can with what I have and trust that I'm where I'm supposed to be.
S
Susie
Breathing Spaces
Thanks for your guidance, Carla-Jo. I like the suggestion to send my breath in all directions. This really helps me release in those areas that are often overlooked.🙏
B
Bryan
Been Having Trouble Focusing
The last few sessions I did I been having trouble focusing my mind often wanders in the middle of the mediation and I realize and have to bring myself back.
T
Tara
Allow my body to rest
I allow my body to rest. For those of us with PTSD this is a good reminder that it is OK to rest, that we are safe right now, that whatever the trauma was it is not happening in this moment. It’s ok for the body to rest. Being in a perpetual state of fight or flight is exhausting.
B
Brianne
Breathing Space
I learned that even though I try I need to really get my breathing to be deeper and slower. I feel like a hummingbird.
B
Brianna
All Directions
I like the idea of expanding the breath and picturing your whole body just taking a breather. Which is something we all could use from time to time
L
Lou
Bringing consciousness to the breath helped me remember the most basic part of the human existence
The breath ca expand my energy by gaining space from thoughts
R
Rehema
Breathing space
I learned that sometimes taking a moment to simple observe my emotions without judgement and the need to change them can be good for my overall mood
C
Cherish
Breathing Space
In this meditation, Carla-Jo explains a breathing space that we use anytime during our day as a pause or to help calm us if we find ourselves in difficult situations. This breathing space is broken up into 3 parts called arriving, gathering and expanding. I settled in my chair, closed my eyes and arrived at becoming aware of any thoughts, feelings and emotions that I was experiencing. Allowing and anything that I was experiencing, without the need to change nor judge what I was experiencing, a sense of acceptance occurred. Letting go of any thoughts, feelings and emotions I was experiencing, I began to gather my entire awareness to my breath. Feeling the subtle movements of the rising and falling of my belly, I became calm. Finally, I expanded my awareness of breathing to include my entire body. Feeling my entire body breathing all at once, I became aware of the spaciousness of my body. In that moment, I was in a state of full alertness and awareness. This 5 minute meditation gave me just the right amount of pause to remember what is truly important right now, the present moment. Thank you, Carla-Jo! I am ever so grateful. Namaste 🙏🏻❤️☮️
W
William
Space
Carla, yes! Arrive, gather, expand! With softness and peacefulness! Needed your session today! Thanks.
J
Joyce
Be inside the breath
Interesting perspective, to actually be in the breath. Namaste
K
Kendall
Arrive, gather, expand
I don’t necessarily like when meditations mention having 3 steps because I try to focus on remembering them rather then focus on the meditation.
J
Jeff
Breathing Space
This was exactly what I needed. I enjoyed this meditation a lot! I favorited and downloaded ❤️
S
Susan
Breathing Space
This was the first time that I have practiced breathing in this way by first arriving, then gathering and then expending. It was a lovely practice.
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