Surrender to the fact that you cannot stop thinking, that there is no ‘off’ button, and that any effort you make will only exacerbate the problem. There is no situation that cannot be improved on by allowing it, by relaxing into it. That’s why children learn so quickly—they’re not trying to learn. Take one easy breath. Now take three more. There we go.
Notice the in-breath—the coolness in the nostrils as the air is warmed and purified, the expansion of the diaphragm. Then notice and extend the release of breath by counting silently to four. Repeat four times.
When attention moves into the body, it moves out of the head. We stop thinking.