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“To KOAP “…… Achieving organisational goals of high performance and competitive advantage amidst significant change”
The Three Minutes Breathing Space
Use the three-
- Acknowledging
- Bring yourself into the present moment by deliberately adopting a calm, open posture. Then ask yourself: ‗What‘s going on with me at this moment? What thoughts, feelings and body sensations am I experiencing right now?‘
- You could put your inner experience into words, for example, say to yourself; ‗A
feeling of anger is arising‘ or ‗self-
critical thoughts are here‘ or ‗my stomach is clenched and tense.‘
- Gathering
- Gently bring your full attention to your breathing. Fully experience each tone you are breathing in and out. It may help to note at the back of your mind ‗breathing in…breathing out‘, or to count the breaths. Let your breathing function as an anchor to bring you into the present and to help you tune into a state of awareness and inner peace.
3: Expanding
- Expand your awareness around the breathing to the whole body, and the space it takes up, as if your whole body is breathing. Especially take note of any discomfort, tension or resistance you experience ‗breathing in‘. While breathing out, allow a sense of opening up and letting go. You can also say to yourself ‗it‘s ok to feel whatever I‘m feeling.‘ Try to bring this expanded awareness into the next moments of your day.