Short 3 minute meditation for when you are experiencing a difficult emotion
If you are feeling particularly stressed, depressed, anxious, or other strong emotion, this is a helpful 3 minute meditation that you can use. It's called a coping breathing space. It is made up of 3 main steps, each one taking roughly a minute, but of course it can be longer or shorter.
1. Ensure you can sit or stand with your back relatively straight. If it feels comfortable, close your eyes. Then reflect on the following questions. What emotions can I feel? What thoughts are going through my mind? How does my physical body feel at the moment?
2. Gather your attention onto your belly, your lower abdomen. Continue to breathe naturally, but just notice the changing physical sensations in that part of your body.
3. Expand the awareness from the breathing, to the body as a whole. In a sense, feel your whole body sitting or standing in a wide and spacious awareness and notice what it feels like. Then make a decision as to what action you need to take next, tapping into your 'wise mind'.