Meditation · MBCT
Three-Minute Breathing Space (MBCT)
Widen, narrow, widen — the core between-sits practice
The core between-sits practice of Mindfulness-Based Cognitive Therapy. Three one-minute steps in an hourglass shape: widen → narrow → widen.
Structure
Minute 1 — AWARENESS. What's here right now? Thoughts, feelings, body sensations. Name them.
Minute 2 — GATHER. Attention to the breath. Anchor at belly or nose. Narrow.
Minute 3 — EXPAND. Attention widens back to the whole body, then the room. Carry that quality into what's next.
When during the day would this land best?
Small, often, on purpose
Three minutes three times a day is worth more than one 45-minute sit and 23 hours of autopilot. Program the doorway.