The Coaching Academy BlogThe Coaching Academy Blog

08 Feb, 2011

The Three-Minute Breathing Space by John Dyter

Posted by: The Coaching Academy In: Coach Plus Articles|Coaching Articles|Life Coaching Articles

The Three-Minute Breathing Space by John Dyter

The increasing pressures of life in the 21st century can seem like hard work and leave you stressed, tired, frustrated and a feeling that life is running you.

As day-to-day life continues in its normal routine, remember that you do have a choice and control over how you act in these seemingly demanding times. The aim of this article is to provide you with a short exercise to help you step out of “automatic pilot” for 3 minutes in the following way:

1. Stop what you are doing and notice your posture. Sit comfortably with your spine straight and your feet flat on the floor, or, if standing, stand with your feet shoulder width apart with a straight back and shoulders relaxed, with arms down by your side. You can have your eyes open or closed. In your mind ask yourself, “How am I? How do I feel? What are my thoughts?” Recognise and accept your thoughts, even if they are unwanted, for about a minute.

2. Now, gently redirect your full attention to your breathing. Notice each breath in and out. As you notice your breaths say in your mind “in breath” then “out breath” or slowly count to four on the in and out breath. Do this for a couple of minutes, using the breathing to clear the mind and raise your awareness and stillness.

3. Once you are relaxed, expand your awareness of your breathing to your whole body. Feel any tension or aches, and then focus on the sensations as you breathe in. As you breathe out feel a softening of the sensations for a minute. As best you can, bring this expanded awareness to the next few moments of your day.

I wanted to share this exercise that I recently learnt at a retreat where I found out about mindfulness meditation in the hope that it may provide you with three minutes breathing space.

by John Dyter

1 Response to "The Three-Minute Breathing Space by John Dyter"

1 | Tweets that mention The Three-Minute Breathing Space by John Dyter - Coaching Blog -- Topsy.com

February 8th, 2011 at 10:11 pm

Avatar

[...] This post was mentioned on Twitter by Jan Lonnen, The Coaching Academy. The Coaching Academy said: The Three-Minute Breathing Space by John Dyter – http://bit.ly/eBlAts #coachingacademy [...]

Comment Form

Blog Calendar

September 2017
M T W T F S S
« Oct    
 123
45678910
11121314151617
18192021222324
252627282930  

  • Emma-Louise Elsey: CONGRATULATIONS to The Coaching Academy! I'm a bit late to the party here, but that's wonderful news. Well done for all your hard work and dedication
  • donna: That's me in that pic!!!!
  • Harry Singha: Great shout Thanks

About The Coaching Academy

The Coaching Academy is at the forefront of coach training worldwide. As the largest UK school for coaches, The Coaching Academy has developed a reputation for quality training and has trained over 30,000 people in coaching skills over the last ten years.

The team of trainers you will work with are hand-picked from the cream of the UK’s finest coaches and trainers... [read more...]


  FREE Coaching Report

Firstname:
 
Lastname:
 
Email:
 
 

  Please tick if you have attended or applied for our FREE Coaching Course:
     
   
FREE Coaching Report
Log in