A three-minute structured mini-practice: the first minute — awareness of current experience (thoughts, feelings, sensations), the second — narrowing the focus to the breath as an anchor, the third — widening awareness to the whole body. The technique goes back to the MBSR tradition of Kabat-Zinn and is used as informal practice during the day.
Step-by-step guide
- Awareness (1 min): "What is happening right now? What thoughts? Feelings? Body sensations?" — just notice, do not change
- Gathering (1 min): direct attention to the breath — to one in-breath, one out-breath; if the mind wanders — return
- Expanding (1 min): widen awareness to the whole body, posture, face, the space around
When to use
- 2–3 times a day at regular moments (after a meal, before a meeting)
- At a moment of stress as "breathe and see again"
- Transition between activities
Key phrases
Three minutes. This is not meditation, this is orienting — checking where you are now.
Follow-up questions
The first step is not to "improve". The first step is to "see what is".
Alternative phrasings
It can be done right at the desk.
Warnings
- ⚠️ Does not replace formal practice, but complements it
Source: MBSR tradition; MBCT Segal, Williams, Teasdale (2002). MBSR Handbook, Helena M. Ahern
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.