3-Minute Breath Awareness Pause

Time needed: 3 minutes (60-60-90 seconds)

Setting: Any moment needing presence and pause

Purpose: Using breath as anchor for mindful awareness

Breath Finding (60 seconds)

What: Locate natural breath:

- Stop current activity completely

- Sit or stand with dignified posture

- Close eyes or soften gaze downward

- Find breath wherever it's most noticeable (nose, chest, belly)

- Let breath be exactly as it is without changing it

Notice: Current breath pattern, where breath is most obvious, what quality breath has now

Why: Creates transition to presence, establishes mindful anchor, begins gentle awareness

Breath Exploration (60 seconds)

What: Deepen breath connection:

- Follow complete breath cycle

- Notice temperature of air at nostrils

- Feel subtle movements in body with breath

- Observe spaces between breaths

- Allow breath to reveal its natural rhythm

Notice: Subtleties within each breath, how awareness affects breathing, where breath moves in body

Why: Builds sensory richness, enhances present-moment detail, develops concentration

Breath Integration (90 seconds)

What: Expand awareness while maintaining breath anchor:

- Keep breath awareness as foundation

- Gently include body sensations

- Notice thoughts/emotions arising and passing

- Recognize sounds in environment

- Maintain breath as center point

Notice: How breath provides stability amid changing experience, what becomes clear with anchored awareness, how pause affects perspective

Why: Develops integrated awareness, strengthens mindfulness capacity, enables centered response