3-Stage Coping Breathing Space
3 Min
Meditation
2.1k+ Plays
500+ Favorites

Avatar
Jiva Masheder
Mindfulness for Stress & Anxiety
A three-stage practice from Mindfulness Based Cognitive Therapy specially designed for difficult times, to help you ground back in the body, get in touch with yourself and not get stuck in negative or anxious thought-spirals
From the community
98 reflections
R
Rajiv
Great
Easy Thanks again I don't have o Done I am great Great effort Ok Thanks and best yyyuu
L
Luiza
I feel more relaxed
Just by noticing the areas of tension throughout the body made me feel more relaxed and calm.
H
Heally
My anxiety
My chest feels heavy with shallow breathing. It's ok to feel this way, just don't let your mind go wild with it.
S
Sheila
Saddness
It's okay to feel what I feel...no judgements just awareness. Usually I am very hard on myself which adds to negative feelings. This meditation is a reminder to just BE
I
Isla
It's ok to feel.
I have permission to feel the negative and the positive. It's ok.
M
Mekayla
Stress and Cope
I learned that it's okay to feel these emotions... I should give myself time to feel them or they'll bottle up and I'll be back to not being me.
L
Laura
Numbness
I am really disconnected from my feelings. It's like they're locked in a vault somewhere within my body. I'm gonna work on that.
S
Scott
It's okay
I learned that it's okay to feel what I'm feeling. Embracing it rather than running away from it is the way to inner healing. It's okay to be anxious...it's okay to be depressed....but I don't want to linger there anymore then I have to. My emotions are an indicator that I have unmet needs.
G
Gerri
Outside
To step outside myself and recognize emotions as not just a participant but also an observer really puts things in perspective. Outside, there is an understanding and kindness to self and then there is peace.
R
Rebecca
I'm ok
I woke up this morning feeling very sad. I needed a reminder that I'm gonna be Ok.
L
Lhiza
Positivity
Positivity start from our mind. Accepting and letting it happen. It helps me a lot to stay focus when I think of all the positive and happy thoughts. Throw away all the negative thoughts and everything will be perfect 👌🏼😊
T
Tania
Pain
I learned that looking within and with a positive mindset, I will get through this
P
Patches
It's ok to be angry
When someone hurts you deeply after 25 years of marriage it's ok to hurt and be angry about it.
A
Alyssa
Tension
I realized that my anxiety was pooling at a place in my body and by acknowledging it I was able to release some of the tension by imagining that place opening up and spilling out any negativity.
R
RRF
It’s ok
I learned that it is ok to feel the unpleasantness that is happening. Just breathe through it and listen to my body speaking. Staying calm and saying it’s ok. I will get through this helped
E
Emie
Feeling through
It’s necessary for me to allow myself to feel and be with ever emotion that arises from me- whether I like it or not. They are here to aide me in my self development and if I ignore them and hide them, they won’t disappear, and they will continue popping up. Feel them, acknowledge them; each one is valid. But don’t let any one anchor me down and stay in that state.
K
Khadija
Helpful
I learned that everyone goes through hard times you just need to take deep breaths and everything will be fine sooner or later
C
Cheryl
Let it be
This to shall pass. Life happens...show up and move through. That’s it, but I have to type more?
C
Christine
Showing up
Glad to say I’m here and showing up day 1 in the present in this 3 stage breathing space..calming and peaceful..thank you.
A
Abi
It’s okay to feel lost in your sadness.
I learned today that it’s okay, I’m okay and it’s going to be okay. Instead of running away from the waves, run into them, face them head on and enjoy the serenity of the water after.
C
Chloe
Day 2
I learned that it’s okay to embrace All your emotions even sadness. It’s ok to embrace your stress and anxiety to cope with them and to understand how they are unique to you.
B
Britt
I tried to fight my feelings
Yesterday I was stressed, and certain negative habit energies arose in me and I struggled to use mindfullness and compassionate energy to soothe them. I realize now it was because I didn't accept them and tell myself that it's ok to feel those energies, that I am not failing because I feel that way. I will try this next time those same energies arise in me. Thank you.
A
Angel
It’s ok
Today I learned that even though we struggle everyday in life no matter what you are going through you can always come back just by your breathing. You are your own best friend, Try to live in the moment 💛🙏🏻.
G
Gabriela
it's okay to not be okay
i learned that i should beat myself up for feeling this way. recognizing is the first step to changing.
J
Jasmine
Self-compassion
This is the first time a meditation has relieved my anxiety, I felt it soothe straight away. I definitely need to be kinder to myself
L
Lizzie
It's okay
Sometimes I expect too much of myself and others. Years of being ahead of everything and most people around me has made so oblivious to what's happening in the moment and condition me to always move move move move. I like this session because it gets you ask yourself how you are doing and tell yourself that it's okay if you don't feel that great. It's okay if we let go once in a while to take care of ourselves...
B
Beth
Hard work
I worked hard last night baling hay till 1:30 in the morning. My body is sore and in pain today and my employer isn’t even grateful that I worked so hard for him. But I don’t care. I’m proud of myself and I feel so accomplished with what I got done!
S
Sarah
kindness
i learned that by being kind to myself and to my feelings, i can use that kindness to calm doen and relax along with using breathing
S
Sam
Confrontation
I very much enjoyed this one. Rather than fleeing from the situation it’s seemed to focus me more on facing the current situation and pushing through it. Though it may sound like a contradiction of terms, it was more like a peaceful confrontation. I definitely saved this one for future reference. Many thanks.
J
Jasmine
It’s okay
It’s okay to feel stressed at times, it’s okay to let myself feel that at times
A
Ashley
Self-Acceptance
I learned that it’s ok for me to be stressed. I have a lot going on and I don’t have to have all of the answers right now.
J
Jade
Tension release
I could feel the tension within my body when I actually took a moment to embrace my feelings and emotions from today’s events. Once I was aware of this and told myself this was ok I started to feel it lifting. 🙌🏼😬👍🏼
E
Everett
Wanting
I want and beg for more I have so much but all is just fine having more is what lies beyond me
B
Brad
10/30
It’s ok to feel and experience what’s going on in the present. I’m grateful for drama free house.
C
Chorelle
Tension
I woke up at 4:30 am with so much tension in my shoulders. Just feeling like I’m carrying the weight of the world, or at least my world, on my shoulders. Couldn’t go back to sleep. There is so much and stress and uneasiness in my life right now. Emotionally chaotic.
J
Justine
It’s okay
Nothing can’t be overcome it’s okay. If we work together it will be all good. Mind, body, soul we can do it.
K
Kristina
Life keeps moving
I had a stressful spat with new coworkers today and had been worrying on it all day. I finally did yoga and did this meditation and realized that it’s okay to feel the way that I do. I have learned from the situation.
m
mimi
Coping in the present
While in stressful moments my mind races to analyze why I am feeling conflicted
J
Josaphina
I can feel
Feeling what I feel is okay. I don’t have to push myself to be happy, or kick myself for being upset, I can just be and breathe.
L
Lexie
Day 10
It’s okay to feel the way I feel, I used to push myself to be happy when others wanted me to, but it’s okay to go through hard things and feel the way you feel.
K
Karen
It is ok
Wow this really resonated with me - instead of running for the hills you can lean in to stress!!! Wow - who knew???
C
Chloe
Bad days are normal
A certain level of stress is normal! I need to control how I deal with these stressful days and reflect on my day more often
J
Julianne
I'm okay.
I learned that it's okay to feel this way. I'm okay, and these feelings are valid.
N
Nige
OK
Nice to detach from the self to view and appreciate the self with kindness x
L
Layne
I am okay.
I learned that it’s okay to feel some type of way in certain situations , I just need to learn how to correct myself at times.
S
Stefanie
I am alright.
Everything that I am going through is a part of life. I learned that you don’t have to push away the bad feelings. It’s okay to feel them. And by that, I accept my feelings as a part of who I am.
H
Harvey
Three stage coping
As the saying goes: You can either be your own best friend , or your own worst enemy.
D
Darah
Feeling
I think I’m a typhoon of different emotions sometimes so this is a good meditation to focus on one emotion and saying it’s ok to feel it.
A
Allie
It’s okay to not be feeling your best all the time
Even though you don’t always feel 100%, it’s important to remember that you are always okay. Whether you are stressed out about finals, or your legs are sore from the gym, you are okay. Allow yourself to feel this, but tell yourself to relax and that whatever you’re feeling will pass. You live with it now, and you are okay.
M
Miles
Streamline your thoughts to really know who you are.
You wanna know how to really see who you truly are? Do and say exactly what comes to mind. It’s crazy, but for those that tend to overthink a lot what would happen if you did/ said exactly how you felt? I’m not saying when the word “chicken” comes to mind you just blurt it out . I’m saying when you feel something and quickly decide that it’s a valid, logical feeling why don’t you just do or say it? We have this problem where we don’t want to be wrong, but it doesn’t just stop there. Some people are actually right, but don’t have the confidence to test out their hypothesis or say what they think would be a better, more accurate way to do something. You know how to check if your car is running properly or not, start the car. You can’t figure it out until the car does what it is naturally built to do. Go head, once you feel it, rationalize it on a binary scale and just say/do it. Let’s see what happens. Question yourself, but also, figure yourself out.
A
Aghnar
Feelings pain
Facing and accepting or as said in the practice getting in touch with them makes them so much better and easier to cope with. We are afraid of emotional pain and physical pain but once accepted and taken in all changes. Thank you 🙏🏼
M
Michael
Great
It took me by surprise I didn’t realize how stressed I was before hearing it I found myself with tears running down my cheeks..it was a really wonderfully beautiful.🙈🕉
M
Matthew
Interesting
Chimes were an interesting call to end this session...something new and unexpected here at Aura!
P
Patty
I think I’m ok
I had a wonderful Christmas Day and the meal, prepared by my brother, was beyond delicious. Now I’m home, feeling stuffed and very tired. I readily accept this temporary discomfort, but I need to go to bed. Loved the little chimes at the end. Sweet dreams. ❤️
J
Julia
Alright
The chimes kind of scared me at the end...anxiety over Bowl Game, boys, and school but working to manage it and compartmentalize. Three things: Mo Frizzle, financial security, heaters
G
Grace
Be kind to yourself
Stress is a natural motivator and it’s okay to let it drive you so long as it doesn’t consume you
M
Mihael
Acknowledging the Problem
While I was extremely upset about what had happened, I did think of why it happened. Was it my fault? Or the fault of the person? My conclusion was that I do need to work on myself as a person, but others should not be so very harsh about those flows in which I have. Especially not to the point where they’re emotionally abusing me and sending me into a crying breakdown and half panic attack.
T
Time
Concerned friend
The perspective that hinders our progression can be revitalized by utilizing a friend's presence
A
Aneesa
I am ok
It is ok to feel the way u do about certain things and i will be ok soon
J
John
Emotions
It’s okay to feel emotions because that is what makes us who we truly are.
B
Babs
Like A Friend
I found the technique that this session reveals quite useful. By treating my awareness like a kind friend, who’s merely curious and interested, I can observe myself in a more removed, judgement-free way. Which helps me greatly with developing presence. So, with kindness and less judgement, what I might say to myself more often is “Let me feel this, it’s ok...I’m ok.”
V
Victoria
Feel It
I learned that it’s okay to feel stress. I don’t have to forget it completely; sometimes just continually feeling it is enough.
P
Pamela
It felt better
I felt so much better , I told my body that it was okay to feel like this and I let everything out, I told myself with so much kindness that I can get through it and Oh god it felt really nice thanks aura
J
Jutta
Its okay
Its okay to feel what i feel and i dont need to scared of it. Its okay. Thoughts come and go and so do feelings and i dont need tl scared of any of them
K
Kristina
It’s ok to acknowledge stress
It’s ok to feel this way, acknowledging and recognizing this feelings isn’t going to mess up the day! I will move on to be positive and working hard. Abundance is flowing all around me and I accept the flow of abundance in all I do for the good of me and all those around me. Thank you for my husband and kids each day they bless me with an abundance of love and encouragement daily.
R
Ricky
Concerned friend
It’s important to ask yourself questions without judgement or guilt
J
Jamie
Sad-mad
It’s okay to feel sad-mad rn. Let the feeling come and pass through then let it go.
C
Craig
It’s okay and I’m okay
It’s fine for me to feel stressed, there are people with much worse problems and I need to be pragmatic in my approach
R
Roger
Everything will be ok.
Everything will be ok. Life keeps going if I keep going...I need to keep my focus on the substance.
c
chloe
your Ok
Everyone has their own problems maybe more than others, what you have to do is take it day by day one thing at a time and soon it will get better.
N
Nancy
Coping
It’s ok to acknowledge the way you feel. Take it all in and take a deep breathe. Sometimes things that happen in our lives can be si overwhelming. You need some time to think over it and reflect. Acknowledgement is the first step to conquering whatever is causing you stress.
S
Seth
Alright.
I learned that through my bad times that it’s alright to let go and just say “I’m okay.”
T
Tima
It’s okay
It’s okay to feel what I’m feeling. Everyone feels things and I shouldn’t tell myself that I’m not okay. I need to realize what is going on and tell myself I can get through this. This morning I woke up not feeling or angry or sad, it was panic. But it’s all okay.
E
Erin
Missing my Dad
I wish my Dad was here if he was alive I would sing happy birthday to him & tell him I love him & hug 🤗 him
R
Ricky
Even when meditating
I'm very tired. I fell asleep twice during this session. I really need to obtain more sleep in order to meditate more effectively I guess.
E
Elyse
Listen
Slow down and listen to your body. Sometimes the body isn’t going to feel 100% and that’s ok.
a
anna
It’s ok
I learned that in times of stress and anxiety, those feelings can not hurt me. It is ok to have these feelings, to let myself feel them, they will not cause any harm to me, I will be ok after those feelings leave me too.
I
Ivan
Day 3
It’s okay to feel how I feel. It’s okay to feel how I feel.
T
Tommy
Focus
I learned that stopping and focusing on my physical sensations can almost decrease their intensity by 50%.
M
Melissa
It’s okay
It’s okay to feel negative feelings and not force my way through it. The negative feelings have a voice too. And what they have to say is just as helpful, or can be when I listen. It’s not permanent. It is a moment, a moment to listen and learn from myself.
C
Cyndee
Special moments
I felt really good during this meditation. I set up instead of lying down like I usually do and I kept my eyes open. I liked what I saw, all the special things in my apartment including a white rose someone gave me on Valentine’s Day that’s about to start dropping petals. I feel fortunate to be where I am at this point in my life. I feel good inside most of the time and I feel more productive than I have been in the past. I just wish it would’ve lasted longer so I think I will repeat it again. Thanks Aura 🙏🌻
A
Audrey
Worried
I have a school dance tomorrow and I was very worried but now that I listened to this meditation I feel much better.❤️❤️
K
Kitkat
Acknowledgement
It's okay to feel what you feel. In fact, it would be better if we acknowledge it ourselves, so that we may realize our disposition and do something about it.
S
Shabnam
i learnd that
all de pepol R selfish inside......no matter how its sounds in the end we all are selfish
A
Alexa
Stressful day (4)
I feel very relaxed and calm after this meditating session. I definitely needed some relaxing after such a stressful day...
R
Rachel
Being saf
Everything that I’m going through, all my best friends leaving to start a new chapter in their lines will pass and it’s greater than what I’m feeling. In two years I’ll catch up with them and we can live life like before. I don’t have to stop loving them.
K
Kelsi
It’s okay
It’s okay for me to feel certain things and still know that I am okay.
J
Jasmine
Sadness
It’s ok to feel the way you do. Someday things get better. You are stronger than you make yourself out to be. You can do this and if you can’t right now that’s ok.
J
Jatori
Be Grateful Not Afraid
It’s okay to express the way you feel to yourself. There’s going to be days in which you feel happy and then sad but at the end of the day it’s how much your willing to push yourself and remain positive.
K
Katie
I am feeling overwhelmed with emotions today. I had my blood drawn for 8 tubes of blood today. ;-(
I learned that I can breathe through my issues. Even if I have a migraine. I still have to breathe. And eat! I am currently eating right now!! 😬
S
Shannon
It’s ok to be sad
It’s ok to be sad. It’s ok to feel grief and sadness. I welcome these feelings to come and go as they need
RJ
Roxanne Joy
Acknowledgment.
What is bothering you? Why is it bothering you? How is it bothering you? How can you stop it from bothering you? If you find yourself overwhelmed by a situation/person/circumstance yourself these questions to ultimately find and understand the problem at hand. Step 1 is acknowledgment. Acknowledgment is progress and a step in the right direction. Breathe.. breathe.. breathe. Inhale positivity, exhale negativity.. now, how do you feel about this “problem”?
RJ
Roxanne Joy
Validation.
My feelings are valid. My thoughts are valid. My pain is valid. My grief is valid. My anger is valid. Let it hurt, but then let it go.. my life is valid.. and so is my happiness. I am valid.
M
Mary
It’s okay
I need to remind myself that it’s okay to feel how I feel. I can’t let it weigh me down though.
C
Carissa
It’s ok to feel this way
I learned that whatever I am feeling right now is normal for others. The anxiety that I was feeling in my chest has calmed down after this.
M
Mary
It’s okay to feel
Even if it’s uncomfortable, it’s okay to feel. It doesn’t have to stay uncomfortable...I have a choice. I’m still a work in progress.
T
Tats
Anxiety alleviation
The idea of being a concerned friend to myself... it was a transformative moment that I intend to extend. Thank you.
d
dani
Reassurance
I learned that while meditating it’s still okay to have thoughts racing through my mind.
Similar tracks you might love
View All