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, Shell Hamilton.

I originally found this practice in Eckart-Tale'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.

Eckart-Tolle 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.

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