The 3-minute breathing space is one of the formal meditation in Penman and Williams’ course. It is recommended that you carry it out twice a day. I did it first thing in the morning and last thing at night. I felt it would be good to check in how I am at the start of the day, and then how I am at the end of it.
It starts with determining the “weather pattern” of your mind. For me, I make a list of everything that’s bothering me, because unfortunately my depression and anxiety doesn’t allow for anything else. Then you have to see how your body is feeling. Is it tense? Relaxed? Do you have a headache? etc.
The next step involves simply focusing on your breathing. You can count if you want, e.g. in-breath one, out-breath one.
The last step involves breathing into your whole body. Imagining your breath is moving into every limb, from the top of your head to the tip of your toes. If you have a particular sensation in your body, an ache, tension, then it’s recommended you aim your breathing at that area.
This is my favourite meditation because it helps me get my thoughts in order, and I find I’m not as tense as I usually am when I start my day. If you can’t commit to any other formal meditation, I recommend this one highly. It’s great for putting things in perspective. It can last longer than 3 minutes also, you simply take how long as you need.
One of my main goals of using mindfulness is to help prevent an overwhelming build-up of stress throughout my working day. For me, stress comes a little too easily. I get myself worked up over simple tasks and beat myself up over easy mistakes. I’ve only recently started working full time and now suddenly I am getting migraines regularly when I never used to get them at all.
When I first started exploring mindfulness, I figured it was just a thirty-minute meditation per day and then that was it. I actually began to worry I would never find the time to do it. Thankfully, my course taught me to “check in”. This involves stopping for a minute, or two, or three, during your working day and grounding yourself in the present moment. This can be done through focusing on your breath, but it is also encouraged that you check in with your thoughts. As Penman and Williams put it, checking the “weather pattern” of your mind. Are you panicking? Day-dreaming? Planning? Once you’ve established where your mind is, gently bring your attention back to your breathing.
I’m still working on this. Unfortunately, I find it difficult to remind myself to check in when I’m busy. When it’s quiet, however, it’s easier. Don’t worry, it’s not essential that you close your eyes, you can simply lower your gaze. If you work in an open plan office, like I do, that’s quite a relief!
Earlier this week I was forced to call in sick due to my newfound migraines. When I went into work the next day I had tonnes of work waiting for me. I was determined not to let it get the better of me and made a point of checking in whenever I could. It helped, that I can say for certain. I kept a headache/potential migraine from building as I continuously focused on my breathing. I took one task at a time depending on priority and I left that evening feeling content.
Mindfulness is not just about finding 20-30 minutes a day to meditate. It is encouraged that you incorporate it into as much of your daily life as possible. To do this, you have to choose certain daily tasks in which you can become present. I chose brushing my teeth and showering to start with.
I’d be lying if I said I thought it would be a challenge. I just assumed becoming present would be easy, but carrying out this task made me realise just how easily distracted I was. When I brushed my teeth, I was thinking about everything but brushing my teeth. When I was showering, I was planning my day and/or daydreaming. How did I let the simple things pass me by like this?
What challenges me the most is that there is no right way to feel. I’m a person who likes to carry out a task and do it correctly. Now here I am doing something that isn’t graded, or mastered by practice. The methods and results are unique to the person, which, for me, makes it a little harder to master.
So I started with brushing my teeth. In the beginning, once my mind wandered, I simply gave up. I ignored the ‘don’t beat yourself up’ part and did just that. It took me a time to realise that I’m always going to have good teeth brushing sessions and bad teeth brushing sessions, but it’s how I respond to them that counts.
The most important thing you can do on both of these occasions is to gently bring your attention back to the task at hand when you become distracted. And the same goes for showering, or any other task you choose.
While practicing in mindfulness doesn’t make perfect, it does create positive mindful habits.
Other potential mindful tasks include:
- Washing dishes
- Sweeping/mopping the floor
- Cutting the grass
- Making the bed
If you have anything to add to the list, please do so in the comments below.
My first introduction to mindfulness was in my final year of college. As soon as I heard the word ‘meditation’ I was excited. We had done meditation in school and I loved listening to soothing music and have our teacher describe a meadow in which we were to picture ourselves. It was so relaxing. However, I soon came to realise that mindfulness meditation was a bit different.
In mindfulness meditation, rather than picturing yourself in a calming meadow, AKA, your ‘happy place’, the focus of attention is on your breathing. Rather than letting your mind wander to that meadow, mindfulness aims to bring your attention to the here and now. Why? Because now is all we have.
Admit it, you’ve spent at least some of your time worrying about the future and/or grieving about the past. Have you ever stopped and listened to what’s around you right at this very moment? Have you looked at what is around you at this very moment? Can you smell it? Can you taste it? Can you feel it? Mindfulness is about using our senses to stay grounded in the present moment. Sometimes, or perhaps most of the time, we walk around on ‘autopilot’. A good example of this is driving to work. You drive the same way every day that it becomes second nature. You arrive at work and don’t remember a good portion of your journey. Did you feel the hum of your engine as you moved away from a red light? Did you hear the beep of a car horn when one driver took a dangerous manoeuvre against another? Did you even see the other cars around you?
Once I realised that I had a habit of switching on autopilot almost 24/7, it made me sad. I don’t want to look back on my life later on and realised I let it pass me by. However, this wasn’t the only reason for wanting to incorporate mindfulness into my everyday life. For as long as I can remember, I have battled depression and anxiety. While I feel medication is a good treatment for both, I want it to be a short-term option. But what happens when I give up my medication? I’ve done it before and believe me it wasn’t pretty. My doctor was positive when I told him I was giving mindfulness a try, but agreed that going back on my medication was a good idea while I explored it.
The mindfulness course I chose was Mark Williams and Danny Penman’s Mindfulness: A Practical Guide to Finding Peace in a Frantic World, a book recommended to me by a psychotherapist, whose mindfulness workshop I attended back in September.
I have completed this course, and now my challenge is to incorporate it into my daily life. You would think after 8+ weeks this would be simple. Not for me. Therefore the purpose of this blog series is to document my efforts to become more mindful and ease my depression and anxiety so that someday I may come off my medication, this time for good. I hope you will join me!