Last Thursday, on the CBC Calgary “the Home Stretch” show between 3 and 6 pm, Sharon Basaraba, a human longevity consultant, provided a short report on the positive impact of a “mini meditation” for the brain. It was referred to as a speed meditation.
Here’s the report if you would like to listen
After all is said and done, she shared how to do the “mini vacation” as supplied by Mark Williams, a mindfulness expert from the UK.
It is called the “3 minute breathing space”. If you are interested in hearing Mark Williams describe it, click here
Step one (first minute) – Put down whatever you are doing and come to a sitting position. Take stock of how you are doing right in that moment. For example, see if you can sense body sensations, thoughts in the mind, and emotions. Let go of the tendency to want our experience to be a particular way, and bring acceptance to just what you are experiencing.
Step two (second minute) – Focus your attention on your breathing at the abdomen. Simply feel the wave of the breath as it comes into and out of your body. It sounds simple doesn’t it! When you find that your mind wanders, bring your attention back to the breathe with a sense of kindness. You may have to do this many times during this minute.
Step three (third minute) – Widen your field of awareness to include your whole body breathing. Start off by paying attention to the sensations of the feet against the floor, the legs and back against the chair. Bring an attitude of patience and acceptance to whatever you are sensing. Continue to hold your attention to the experience of the whole body.
After the minute is up, get on with your day.
Sharon Basarada suggests that the research suggests that even short practices like the “3 minute breathing space” can have positive impacts on our brain, health and longevity.
If you are interested in finding out more about how to practice mindfulness, starting Tuesday nights, Practical Wellbeing is offering a drop in mindfulness meditation class each week from 6:30 pm to 8:00 pm.