{"id":"c76c0020-58e5-47b2-96b7-fa75ee2758ea","title":"Three-Minute Breathing Space","icon":"⏳","parent_id":null,"author":{"name":"PixelBadger","initials":"P"},"category":{"id":"897216e2-0b2b-4d49-b8be-6db079b631e8","name":"Mindfulness","path":["Meditations","Mindfulness"]},"description":{"markdown":"A mini meditation from Mindfulness-Based Cognitive Therapy, shaped like an hourglass: wide, narrow, then wide again. Use it any time in the day you notice stress building.","html":"

A mini meditation from Mindfulness-Based Cognitive Therapy, shaped like an hourglass: wide, narrow, then wide again.

Use it any time in the day you notice stress building.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":180,"total_duration_in_seconds":180,"steps_count":3,"updated_at":"2026-06-16T23:35:18.458Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"34da4a93-5ee7-46aa-9046-35e1051b587c","number":1,"title":"Becoming aware","description":{"markdown":"Sit upright and ask: _what's going on for me right now?_ Notice any thoughts, feelings and body sensations, without changing them.","html":"

Sit upright and ask: what's going on for me right now? Notice any thoughts, feelings and body sensations, without changing them.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"613b52d0-74b2-4fbc-995e-146148fac3fc","number":2,"title":"Gathering","description":{"markdown":"Narrow your attention to the breath in your belly, following each in-breath and out-breath all the way through.","html":"

Narrow your attention to the breath in your belly, following each in-breath and out-breath all the way through.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"1c5cb7f3-e429-4637-b5a4-3abf38862da7","number":3,"title":"Expanding","description":{"markdown":"Widen your attention to the whole body breathing, including any discomfort, and carry this wider awareness into the rest of your day.","html":"

Widen your attention to the whole body breathing, including any discomfort, and carry this wider awareness into the rest of your day.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete