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Breathing space

Cultivating a mindful attitude can help us create and sustain change. But more than that, research has shown that adopting a formal mindfulness practice, like meditation, can actually help us avoid unwanted drinking.

introduces a number of informal mindfulness practices – tools and approaches to help you pay attention and act with intention. It’s not a course in meditation, but there are a few mindfulness meditations that can be particularly useful to practice, including the breathing space.

Three minutes to breathe

The breathing space exercise can be a useful timeout to help you pay attention to what is happening. If you find yourself wanting a drink, the breathing space will give you time to notice any unhelpful automatic behaviours, so you can find a different way to respond.

Take time to practise the breathing space whenever you can. You don’t need a special cushion or a yoga mat. You don’t need to close your eyes unless it helps you focus.

You can sit, stand or lie down. Simply become still, and then:

  • First, bring your awareness to whatever is happening right now. Notice your thoughts, feelings, and sensations in your body. Adopt an attitude of friendly curiosity towards them. And as far as you are able, just let them be what they are without trying to change them.
  • Next, centre your attention on your breath. Notice the physical sensation of your body breathing. Whatever thoughts or feelings you’ve been experiencing, your body has been breathing all this time, gently sustaining and nurturing you. Concentrate your attention on your breath, in and out.
  • Finally, expand your awareness to your whole body. As best you can, become aware of your whole body breathing. As you notice any areas of tension or discomfort in your body, gently direct your attention and breathe into them. And when you are ready, bring your attention wholly to the world around you, and continue with your day.