1 Simple Breathing Trick to Stop Anxiety (Present Moment Meditation)
About this episode
If you could learn just ONE thing to calm your mind — this is it.
Inspired by teachings from Eckhart Tolle and A New Earth, this meditation trains your attention to instantly bring you into the present moment.
- Calm anxiety in real time
- Stop racing thoughts without forcing them away
- Build focus and mental clarity
- Works in under a minute once learned
You’ll focus on the sensation of air at the edges of your nostrils — a small shift that creates a powerful grounding effect.
For more calming resources, free guides, and private sessions, visit ChelHamilton.com
For more relaxing resources, free guides, and private sessions, visit chelhamilton.com
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Meditation Minis Podcast — 1 Simple Breathing Trick to Stop Anxiety (Present Moment Meditation). Machine-transcribed; use the interactive transcript above to jump the player to any line.
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 Emton. I originally found this practice in Eckert-Talle'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. Eckert-Talle suggests that you pay attention to the more subtle sensation of the air at the edges of your nostrils. So just 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 at 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,
uh, 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.
In any time throughout your day, you can turn your attention to your nose in this way with your eyes open or your eyes closed for one breath, one inhale and exhale, a half a minute, ten seconds. Maybe perhaps every time you walk through a doorway to just spend that one moment that one breath paying attention to that subtle sensation of the feeling at the edges of your nose and just be here now as you go. Now taking a deep breath in, really filling the lungs, bringing some energy back into your body in mind as we prepare to open our eyes and be wide awake yet calm and energized.
And create an amazing day.
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