Page 90 - Advance Copy: Todd Kaufman, Author

TODD KAUFMAN
pat on the back for doing your two-minute practice and just being you! (This is called the Butterfly Hug. It serves to help you experience Reward and Gratitude for this two-minutes.)
*Some people may have a challenge feeling the temperature difference, not everyone’s temperature sensors in their noses are sensitive. If this is the case for you, simply choose something else to focus on that is not uncomfortable. Perhaps you might put the palm of your hand on your thigh and notice the warmth between your palm and thigh, or hold a stone or amulet in your hand to focus on that sensation.
Repeat this process at night before you lay down to go to sleep, and find two minutes midday to do the same. During the day, you might want to download two minutes of white noise on your phone so you don’t have to manage the thought, Is the two minutes up yet? Or, pull out your egg timer. Find a place to be alone for your two minutes and use ear plugs or headphones to block out external noise that might create thoughts. A good place to be alone might be the comfort of a bathroom toilet stall. People tend to leave you alone there to do your thing!
Some days, you might find that your head is really busy. You might find that thoughts drop in and show up in a constant stream and that you need to pull your attention back to your breath dozens, if not hundreds, of times. Good for you; you’re getting in lots of Repetition and practice there! Other times you might find your head is a little less busy. It’s all good. As long as you are intentionally bringing your thoughts back and repeating that process, you are well on your way to mastering the art of choosing your thoughts. Don’t forget the Butterfly Hug at the end of every meditation. You need that little feeling of reward to help lock in the rewiring.
There are so many solid clinical reasons this simple process can help end your panic attacks and manage your anxiety.
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