Our breathing is a stable, solid ground that we can always take refuge in. Regardless of what is going on inside or around us, our breathing is there for us like a faithful friend. One mindful in-breath is enough to bring the mind *home* to the body, and we become fully present, fully alive.

Whenever we feel carried away by a strong emotion, or preoccupied by worries and projects, we can return to the stability of our breathing.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” - Thich Nhat Hanh

We feel the flow of air coming in and going out of our nose, or the rising and falling of our abdomen. We accompany the breath with all our awareness, focussing 100% on the experience of the air flowing into our body, and flowing out. At any time, while we are walking, sitting, gardening, or typing, we can return to this peaceful source of life.

We can silently say to ourselves:

Breathing in, I know I'm breathing in

Breathing out, I know I'm breathing out

Usually, our body is in one place, but our mind is in another. If you are with your breathing, you *know* you are in the present moment. And you can get the insight, right away, that you are alive, and that to be alive is a miracle.

Releasing tension

When we are with our body, breathing mindfully, the first thing we may realize is that there is some tension or pain in our body. We've been so busy we hadn't noticed. So, on an out-breath, we can gently release the tension in our body. You may like to adjust your position, stretch a little, or open your chest to help the tension release.

Breathing in, I'm aware of my whole body

Breathing out, I release the tension

We do not need to control our breath. Feel the breath as it actually is. It may be long or short, deep or shallow. If we are experiencing a strong emotion, our breathing may reflect that, and so being with the breathing is a very good way to recognize, embrace and gently calm the feeling. With awareness, our breathing will naturally become slower and deeper.

Breathing sets you free

It is very pleasant and easy to focus your attention on your breathing. And if you *really* pay attention to your in-breath, and you are concentrated on your in-breath, you release the past, the future, your projects, and your worries, and you become a free person. We can say that 'true freedom is possible with one in-breath.'