Three-Step Being Space
3 Min
Meditation
200+ Favorites

Avatar
Mark Quirk
The Resilience to Be
Feeling a little overwhelmed, or stuck?  Use these three steps of awareness to create just enough space to make a decision about next steps
From the community
45 reflections
A
Aideen
Feeling much more relaxed and refreshed and full of understanding
Sometimes it's ok to take a breather and zone out of the world and how rushed it is even if it's just for 3 minutes it's necessary
A
Alyssa
Being Present
When we are stressed our mind becomes expanded in several directions. Meditation allows it to remain focused yet relaxed the present moment.
N
Nancy
The world is a noisy place...
Even with all the noise, I learned that I could bring myself back to the place where I wanted to be. It's hard and it took focus.
J
Jeanna
Perspective
I found the narrator's voice for this one particularly soothing. It made me think of how you can choose your perspective - I can look at the big picture that overwhelms me, or I can focus on the moments I'm currently living that make up the bigger picture and just focus on doing them well. I really, really want to remember that.
M
Millie
Awareness
This has made me realise that I need to look around me more and be grateful for what I have. I think everyone who is reading this should too because you are on a device that allows you to do these meditations but there are children in this world who are living on the streets and may be depressed and can't use this app for help. So be grateful for what you've got and live your life to the full.
A
Alicia
Refocusing within equals peaxe
I learned that simply refocusing on what's going on with my body aids in coming back to a peaceful state.
P
Patty
Hour glass
I like the hour glass concept of focusing. In the first, widest part of the glass, I focused on the breath; soft and a little deeper. The second, narrow part, I focused on my hands, left hand holding right with palms up resting on my crossed legs. They felt weightless and as if I was holding something very precious. In the third part, I was so unusually comfortable, breath still soft and deep. I'll definitely do this meditation again.
L
Lhiza
Focusing
I learned that if you focus to your inner feeling and sensations you'll feel more relaxed and aware of everything that's happening to your body and surrounding.
M
Mike
Focus
Starting wide then focusing on your anchor allows perspective and stillness to heal in the moments between. Moving back to a wider focus integrates us back with the now.
C
Catherine
Focus
Focusing on one simple thing seems so hard. But taking the time to do so will allow you to achieve a bigger goal. It not about achieving the goal faster it's about the process. You will learn something new each time. So it's okay to disconnect from a not stop world to reconnect with your mind, body and spirit.
D
Daniel
Simplicity at its finest
Such an easy way to take a step back and take 3 minutes to recenter yourself and get ready for the day.
J
Jungeun
Focusing broad awareness and getting narrow
Awareness was the key to meditate. It was effective. Start with everything you aware.
A
Aghnar
Making space
If you really stop and relax your brains give it space to breath then come back you will make a great decision. Amazing feeling. Thank you.
C
Carol
All around
I sat in my car at the Y after exercising and was actually able to focus and let it all go. It was a quick 3 minutes.
K
Katie
11-10-17
Sometimes less is more. Focusing on control vs allowing indulgence enhances my mood and makes me less anxious.
D
Debbie
Being
Today I’ve learned the comfort of coming back to ME! No matter what external factors affect my life, I always have ME!
E
Everett
Hideous
Stress and freaking out over work and invisible future sins that burnt me
C
Christopher
Awareness
I learned a simple meditation is sometimes exactly what I need in which I tend to get the most out of... it actually relieved my pain.
J
JJ
Just beginning
Just beginning. I find it hard to be present in the moment without consciously trying to do so.
T
Tracy
Tired
Feeling achy and tired this morning so it was hard to focus..
L
Laney
Busy day
Was just looking to relax and focus on a point other than all the thoughts in my head. Wasn’t stressed, my mind just gets overwhelmed so it’s good to focus on something happening in that moment.
M
Mare
Focus
I learned that I have to deliberately keep making choices with my free will if I want to get where I want to be.
D
Destrie
Beginning...
Sometimes, for me, it is very important to just stop, clear my mind, and just start all over again with the basic steps...just BE
S
Sarah
Day pne
I’m tired and it’s been a long day. I don’t take enough time for myself and I need to do it more but I feel guilt for being away from my 4 month old son too long.
L
Levi
Focus
I learned that occasionally just to focus on what is vital for life.
A
Ayrn
Choices
Life is about choices you can choose what you focus on you can focus on the bigger picture everything that’s going on or you can focus on the little picture things that are bothering you things you can’t change being able to switch between these different focus points just like the different focus points in this three-step being space has help me to understand ultimately these are your choices so be careful what focal point you hold true to
Z
Zakia
Mindful
To be aware of the thought that go in and out of my mind. To be aware of my breath and the strength of it.
N
Nige
Meditation jetlag
Working in Japan this week after a 12 hour flight, only 4.5 hours sleep and a long day at work. After waking up at 2:30 am I chose to meditate and open myself to the universe. Although I didn’t sleep I have felt energised all day. Thank you to the universal spirits x🙏x
M
Marija
Clear the mind
I learned that it feels so good to clear your mind and just be in the now.
E
Emily
Exciting!
I’ve always had a bit of trouble getting my brain to stop when trying to meditate. I felt like today with this one, I finally was able to just be present in my body in the moment! It uses the hourglass technique to broaden, narrow, and then broaden your awareness of sensations again. By the last broadening, I was just aware of how being in my body felt. Would really recommend this one!
K
Katelyn
Mind, Thoughts, Ideas?
Oh my god where do I start. There are so many things that can trigger a memory, thought, idea, creation that is new or inspiring. But how many of these do we actually remember to care to keep track of? I write all of mine down and it is what keeps me sane.
G
Gary
It only takes seconds
to regain perspective on ourselves and what matters. I have to do this more of
A
Alexa
Stress
Sometimes I just need to relax, and just clear my mind so i can move on and start to work on the task I was trying to focus on!
Sb
Sébastien
Eyes
It is easier to meditate with one’s eyes closed than fixing a point with open eyes
A
Annika
Silence
This was a bit less guided than I think I needed this evening. But it was a good lesson to see where my mind goes during silence. So often I try to send thoughts away as they come up, but that’s much easier said than done. Sitting with thoughts in silence and then imagining sending them away is a challenge I’d like to keep working on.
M
Matt
Day 9
Today required a lot of self reflection and focus. I’m really tired today so probably not as focused as a result.
R
Rachel
Being aware
I need to focus more on individual tasks so that I don’t have to come back and make them better later just so that I can get more done. Quality/quantity.
A
Aubrie
Session 6
This helped me focus and relax at the same time. It was so peaceful
N
Nate
Need some practice
I need to make sure my environment is conducive to the exercise to help limit distractions
C
Caroline
..
Felt nice to not judge myself for 3 minutes 👍🏻 hopefully things will start to look up
A
Alexandra
I felt calm
It works better when your eyes are closed, it feels good not having to think on any problems and judge yourself,
T
Tyler
Release
I felt a lot of tension release through this lovely, simple meditation. I will be using it regularly.
C
Cindy
Empowering
I learned how to give myself enough space to think and feel my emotions.
J
Jeff
Focus On this Present Moment
Anchors of focus may be my breathing, my feet flat on the floor, my eyes softly open or closes.... Nonjudgmental noticing of where my thoughts are... Sustaining this state of mind as I travel through my day one moment at a time...
S
Stacey
Be as I am, Love as I do
I sought out this particular meditation to help me cope with an overwhelming sense of fear for loneliness-something I am not experiencing right now but nevertheless always have the persistent fear that I may in the (immediate future). This was a fear that was essentially incited by my worry that my preference for taking frequent absences from social media (as someone who’s not an avid user of it) would serve to alienate my closest friends and friends in general. I then felt that familiar compulsion to text them based on that urge to retain them in my life for the principal panicked purpose of eluding loneliness, rather than for the contentment I get from having them in my life, which is what I feel innately prompts me to text them, but this is often drowned out by both the small and large waves of this fear of one day not having them in my life because I take a couple of days to text back sometimes, or text back once a day most times. Through this meditation I was able to find a new mantra that I can use to anchor myself during these bouts of overwhelming fear-« Be as I am, Love as I do. » This acts as a reminder of sorts that the people who know me understand that I am not one for social media but know that I care deeply about them and that I’ll always make the effort to connect with them and are always here for them. Because I am-but in getting lost in the fear, I forget that. It also reminds me that I should endeavour to keep connecting with them because I genuinely want to, not because I need them to fulfill spaces in to eschew feeling lonely. They are not tools, not accessories. It also reminds to keep being as I am, and I like where I am, because I feel like I have finally attained a good balance between being able to regularly keep in touch with my friends and simultaneously not feeling like I’m rendering to much of myself to screens-something that always leaves me feeling drained. I am grateful for this meditation.