This time of dramatic change can create intense worry and tension. When you notice your mind racing far ahead of the present moment you can turn down the potential stress by learning conscious breathing.

I attended my first meditation retreat with the venerable Thich Nhat Hanh, Zen Master, in the summer of 2000 and was introduced to the practice of conscious breathing. What a simple but powerful practice, to be aware of your incoming and outgoing breath. Not only does this give your mind and body an opportunity to pause and relax, you also can anchor back to the present moment.

So, do an experiment, the next time you feel worried or tense take a conscious breathing break. Let your awareness rest on your incoming and outgoing breath and anchor to your breath by focusing on two simple phrases: “Breathing in, I know I am breathing in” and “Breathing out, I know I am breathing out”.

Practice three times a day whether you need it or not.