In the over 20 years that I have been helping people manage their anxiety and even overcome things like panic attacks altogether, if you were to ask me, Shell, what's the one thing? If I could only learn one thing, what's the one thing? And the technique on this episode of the Meditation Minis podcast is it. The one thing to become more centered, calmer, and clearer in a moment.

This is the Meditation Minis Podcast with your host, Hypnotist, Chel Hamilton.

I originally found this practice in Eckhart Talet's book, A New Earth. You can do it with your eyes open or your eyes closed. With that, you can go ahead and close your eyes if you would like to. Sometimes picturing things and really kind of turning off the outside world and getting a deeper sense of something can help us instill the learnings more powerfully. What I'd like you to do is this: turn your attention to the feeling of the air as it's moving in and out of your nose, but just pay attention to the subtle sensation just there around the edges of the nostrils. A lot of times when people are doing nose breathing meditation, they pay attention to the feeling of the air up at the bridge of the nose. Eckartole suggests that you pay attention to the more subtle sensation of the air at the edges of your nostrils. So just notice it. Notice the difference on the breath in and the exhale. Then you may notice the pauses in between the breaths and how that feels slightly differently, too. And I'm going to not speak at all for about a minute while you just pay attention to that subtle sensation of the air, the edges of your nostrils, and should your mind try to distract you with other thoughts, because that's what our mind does, it thinks. Just stop when you notice it, without judgment, without condemnation, if anything, just kind of smile to yourself and think, ah, there I go again. And return your attention to paying attention to that subtle physical sensation there at the edges of your nose. And as you breathe, just be here now. Just be here now in this one breath. In that one sensation and how it shifts and changes. Just breathe. Just be.