With your eyes open or closed, depending on what you are comfortable with

First turn your attention to your feet, make sure that you place them in contact with the floor or ground.

Bring your felt experience to the soles of your feet, in contact with the ground or earth, which is supporting you. Bringing awareness to our feet in contact with the ground automatically helps stabilise the mind.

Next turn your attention to your breath and notice how you are breathing. Is the breath deep or shallow, fast or slow for instance. Without changing the breath just allow your awareness to deepen around the breath.

Follow your breath from your nose or mouth down to your lungs, notice the rising and falling of your chest or diaphragm, enjoy the simple act of breathing.

Next expand your awareness to include how your body is placed. Are you sitting, standing or leaning? For example. How does your body feel? Are your shoulders tense, are you frowning or feeling keyed up? Or are you fairly relaxed, calm and enjoying yourself?

Whatever you find in your experience just bring an open and friendly attitude to it.

Next expand your awareness to include your mind and feelings. Notice for instance if you are alert, relaxed, feeling stuck, concentrated, irritated, sleepy, calm or so on.

Again with a friendly attitude towards your experience and without getting entangled in any thoughts or emotions, just become aware of the broad activity of your mind.

Finally come back to a whole experience of yourself, in contact with the ground, body, breath and mind.

Take a deep breath, let it go and then allow your awareness to move out into the situation around you.

By practicing this 3 minute Breathing Space regularly, you will build your capacity for alertness, concentration, flexibility of mind and also help relax your body building resilience against stress.