meditation tip #1: Observe your breath

The breath is a direct indicator of our state.

Generally, if it’s shallow, you’re not as in your body as you could be. There’s room for relaxation.

So how can you breathe easier and relax? This basic sequence works every time:

• Bring your awareness to your breath

Just notice it. Where is it in your chest? Does it only reach your diaphragm? Does it feel laboured? Fast? Heavy? Easy?

There’s no right or wrong; all you need to is observe what’s there.

• Wait and watch

Often, simply bringing your awareness to your breath will regulate it… Give it time. A minute. Less. More. However long you feel like giving yourself… How is your breath now?

• Place your hand on your abdomen

If after a minute or so you sense your breath is still shallow, place a hand (the receptive left hand is often best) gently on your stomach.

Notice any sensations there. The weight of your hand. Some warmth perhaps. Or a sense of comfort…

Do you now feel your breath moving into your abdomen, beneath your hand? There; your breathing is no longer shallow. Notice the subtle difference in your awareness of yourself now that you’re more in your body. You’re now in a good position to begin meditating.

Question: What is your breath saying about you right now?