“ Why do people keep telling me to breathe ? I ’ ve been breathing every minute of my life .”

Intentional breathing can help calm nerves , focus attention , and increase awareness of your body .

Start with a simple box breathing exercise : 1 . Inhale for four seconds . 2 . Hold the breath in your lungs for four seconds . 3 . Exhale for four seconds . 4 . Sit with empty lungs for four seconds . Repeat as needed .

Inhale

Exhale

In moments of stress , restlessness , or even calm , check in with yourself by trying the following practices :

Observe the sensations of your body . Start with your breath , move on to areas of tension , perceptions of temperature , and points of comfort or pain . Take note of anything you find .

Notice your thoughts . Are any repeating ? Are any causing you discomfort ? Acknowledge each one in turn and move to the next .

Catalogue your emotions . What are you feeling ? Are any emotions dominant ? Are any being pushed down or ignored ?

When you think of meditation as sitting quietly for long hours , it can seem inaccessible as a daily practice . But active meditation can be practised anywhere .

Find a simple task with easily repeatable physical motions : walking , gardening , washing dishes , doing a puzzle , or painting . Avoid music , podcasts , or anything else that might be distracting . Focus on your breath , any physical sensations you feel , or your thoughts and feelings .

Allow yourself to follow thoughts where they lead you . If you notice your thoughts drifting to your to-do list or remembering an unpleasant interaction from the day before , return your focus to your breathing and start again .

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