A moment of mindfulness: the three-minute breathing space

A brief, pocket-sized meditation to help you step out of automatic pilot, gather your attention, and reset anywhere.

A quiet space to step out of your head

Whether you are feeling unsettled, confused, overwhelmed, or simply craving a brief moment to reset, this practice offers a pocket-sized pause. Designed as an 'hourglass' shape, it helps you step out of automatic thoughts and physical tension by first acknowledging what is present, narrowing your focus to the breath, and then expanding that grounded awareness back out into your day.

This practice is ideal if you:

  • Feel overwhelmed, anxious, or 'sticky' - needing a fast, accessible way to interrupt spiralling thoughts or uncomfortable feelings

  • Find yourself on 'automatic pilot' - reacting out of habit, frustration, or stress rather than responding with conscious choice

  • Notice hidden physical tension - holding stress in your jaw, shoulders, or body without realising it until you slow down

  • Want a portable mindfulness practice - something you can do sitting at your desk, lying in bed, or standing on a crowded train

Listen to the guided session

Explore the session insights & practices

    • Step 1: Acknowledge & Step In (Broad): Take a minute to check in with curiosity. Become aware of your current mind state, noticing thoughts, emotions, and physical sensations without needing to analyse, fix, or push them away.

    • Step 2: Gather & Focus (Narrow): Shift your attention entirely to the breath. Rest your focus on the rise and fall of your belly or the sensation of air at your nostrils, using the breath as an anchor to quiet mental noise.

    • Step 3: Expand & Carry Forward (Broad): Gradually expand your awareness from the breath back out into your entire body - from head to toe. Befriend any lingering discomfort and carry this spacious presence back into your day.

    • Mindfulness-Based Cognitive Therapy (MBCT): Originally created by Zindel Segal, Mark Williams, and John Teasdale, this practice was designed as an intentional circuit breaker for cycles of low mood and anxiety.

    • Building a 'Mindfulness Muscle': Used regularly throughout the day, this brief exercise strengthens your ability to disidentify from automatic thoughts and habit loops, helping you build a more compassionate relationship with your inner experience.

    • No special equipment or setup required: You don't need headphones, a quiet room, or a meditation cushion. This is a great one to try so you have it with you whenever you need it.

    • Practice anywhere, anytime: Use it sitting upright at your desk, lying in bed, or even standing up on a stuffy, overcrowded train when you notice yourself feeling stressed or on automatic pilot.

    • Drop it in daily: Treat it as a preventative tool by scheduling it once or twice during natural transition points in your day (eg. between work tasks or after finishing your commute) to build your mindfulness muscle.

Seeking 1:1 support?

If automatic thoughts, overwhelming emotions, or chronic stress are impacting your health and daily life, professional guidance can help: