the chatter in your mind and forces you to remain in the present moment. As you inhale and exhale, feel the way the air moves through your nostrils and mouth. Don’t breathe from your chest, breathe from your stomach. In the West, we practice shallow breathing from the chest, this limits the flow of oxygen and causes us to feel tired. Buddhists believe it is important to practice proper breathing because it allows a good flow of energy through the body. Proper breathing has several health benefits. If you suffer from panic attacks and anxiety, it can be very helpful to learn how to control your breathing. Inhaling slowly through the nose and out through the mouth balances oxygen levels in the body, which will make you feel better. THE SHIKANTAZA TECHNIQUE The second technique is referred to as “Shikantaza,” which means “just sitting.” This exercise is slightly more challenging than the one described above, so don’t get discouraged if you feel that it’s not working out for you after a few attempts. Sit and pay attention to what is going on around you and within you. Most people find that their mind is full of noise when they practice this. When you sort through the information going through your mind, you will realize that you carry around a lot of junk. However, the aim here is not to judge yourself about the things you are thinking about, but to acknowledge each thought, and then let it go. Envision your thoughts as clouds floating along in the sky. You can’t get them to disappear, but you can watch them as they pass you by, instead of focusing on what they mean. Once you learn how to do this, your negative thoughts won’t have such a bad effect on you, and you will be able to let them go and redirect your energy toward things that are more productive. Not only will you be a more positive and happier person, but you will also stop wasting time on behaviors that don’t serve you. You will begin to feel empowered as you take control of your mind. Whether you are “just sitting,” or focusing on your breath, your mind will start wandering, you will have thoughts such as, “This is stupid, why am I wasting my time?” or “I think too much; I will never be able to empty my mind.” Don’t allow yourself to get caught up in the mental chatter. As soon as you realize that you have lost control of your thoughts, try to focus on the present again. Don’t start condemning yourself for it because you will invite more mental chatter, and that is what you are trying to get rid of. Meditation is a skill, and the more you practice it, the better you will become at it. If you’ve been living the fast-paced Western lifestyle for your entire life, don’t expect to achieve inner peace