Page 89 - Advance Copy: Todd Kaufman, Author

HOW TO MANAGE ANXIETY & END PANIC ATTACKS
Can you invest six minutes a day in this practice? Wait, let’s make this easier: How about two minutes, three times a day? And let’s do two out of three of those times in bed so you really only need to figure out a two-minute slot once a day. Easy, right?
Here is all you have to do. Really it is not tricky; it is just a matter of Intention, Repetition and Reward, but again, you saw that coming!
Since you are going to do this same practice three times a day, let’s start with your morning.
The Two Minute Meditation in Five Simple Steps
1. Set a timer for two minutes. I use my smart phone but an egg timer will do.
2. Sit up on the edge of your bed in an upright and dignified position. You can’t be intentional if you fall back asleep! Gently close your eyes to help block out visual distractions.
3. Take three very deep breaths, in through your nose, and out through your mouth.
Notice that the air going up your nostrils feels cooler then the air you exhale since it has not had a chance to be warmed by your body.*
4. Continue to breathe naturally and stay focused on the cool feeling of the breath entering your body. Every time another thought appears (your mind wanders), simply change that thought by bringing your attention back to the cool feeling in your nose.
5. When the timer goes off, open your eyes, cross your arms across your chest, smile, and give yourself a good double
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