Welcome to today’s meditation. I am going to teach you a 3 min breathing space meditation. It can be performed virtually anywhere. It works equally well at work, at home, in lines, or on trains, the subway, or buses. Whenever you feel overwhelmed, the Breathing Space is waiting. This meditation has 2 main benefits. First, it helps to defuse negative states of mind before they can gather unstoppable momentum. (If left to themselves, these may spiral out of control and enhance your suffering.) Second, it’s an emergency meditation that you can carry out in times of acute crisis or pain to soothe your suffering. The meditation is composed of three stages of roughly one minute each. A good way of viewing it is to imagine your awareness moving through an hourglass shape as the meditation progresses. At first, I will ask you to become fully aware of the thoughts flowing through your mind and the sensations in your body. I will then ask you to focus your awareness on the sensations of the breath as it flows into and out of your body. Finally, I will ask you to expand your attention outward again, to encompass your whole body and to imbue what you find with warmth and compassion. You then expand your awareness even further to reengage with the world.