The exercise we’ll discuss today encapsulates the entire mindfulness-based cognitive therapy (MBCT) program in just three minutes. We introduce it in week three, allowing participants to have prior experience with longer practices, which facilitates their ability to engage deeply in this brief exercise.
Getting Started
To begin, find a comfortable position, look downwards, or close your eyes if you prefer. It’s important to acknowledge that for the next three minutes, there is nowhere else you need to be. There’s nothing more crucial requiring your attention, and the world will continue without your immediate input. Grant yourself permission to be fully present, without the need to accomplish anything else.
First Minute: Self-Check-In
- Physical awareness:
- Start by scanning your body from head to toe, taking about 20 seconds.
- Observe how each part feels without attempting to alter any sensations.
- Emotional state:
- Reflect on your current emotions—whether you feel happy, tired, sad, or a mix of these.
- Notice any physical sensations that might clue you into how you’re feeling.
- Thoughts and imagery:
- Consider the thoughts and images occupying your mind at this moment.
- Practice observing your thoughts as if they were scenes from a movie, stepping back to notice them without becoming engrossed.
Second Minute: Focus on Breathing
Focus solely on the sensation of your breath. Place a hand on your stomach to feel the rise and fall, or concentrate on the air moving through your nostrils, cooler as you inhale and warmer as you exhale. If your mind wanders—and it likely will—gently guide your attention back to the breath.
Third Minute: Expand Awareness
Expand your focus to include your entire body. Try to feel your presence within the space around you, acknowledging that whatever occurs is already happening. Allow yourself to just be, without reaction or judgment, as the exercise comes to an end.
Conclusion and Reflection
As you conclude the exercise, open your eyes and reacquaint yourself with the surroundings. Feel free to stretch or move as needed.
When reviewing this exercise with John, he realized that despite initially feeling worse, the exercise highlighted underlying stress and emotions. This realization is crucial—it provides information necessary for making informed decisions about managing stress and discomfort before they escalate.