When you are anxious or fearful, your body will contract, and you will be drawn into terrible mindsets and moods that are far away from the life you want to lead. We focus on the breath in this strategy because the breath is constantly present and can work as a guide, bringing you back to the present moment—a state of being into which you must fully immerse yourself if you wish to make a difference in your life. You may repeat this procedure as many times as needed. Concerning anxiousness and fear, it’s an effective antidote for the suffering that the mind and body are able to hold and repress. Every time you go through the exercise, you improve your ability to pay attention and be in the moment with your thoughts and feelings.

Step 1: Put yourself in a comfortable sitting position where you will not be disturbed for the next five to ten minutes. #

Step 2: Caress your chest with one hand and your belly with the other. #

Step 3: Allowing your eyes to close gently will help you to become more centered right where you are. #

Step 4: Pay close attention to the rising and falling of your chest and abdomen. #

Step 5: As you breathe in and out through your nose, pay attention to the movement of your arms and hands. #

Step 6: Notice each inhale and exhale, as the air flows slowly in and out. #

Step 7: As you breathe in and out through your nose, you may shift your focus from the movement of your hands on your chest and belly to the different sensations of warmth or coolness throughout your body. #

Step 8: Gently acknowledge any physical sensations that you are experiencing in your body. #

Step 9: Allow yourself to be in the present moment, riding the timeline with your breath. #

Step 10: If your attention is drawn away from your breath by thoughts or anything else, acknowledge it and gently bring your attention back to it. #

Step 11: Finish this practice by making a commitment to yourself to return to your centered breath as often as you need throughout the day. #