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Cultivating Calm

10 Minutes to True Calm

Neurobiologist Lazar recommends setting aside 10 to 15 minutes a day to retreat to a quiet space and practice basic meditation. One option is lying down and taking deep breaths in and out of the nose, expanding the belly and chest with each inhalation. Another is sitting with your eyes closed and saying to yourself "breathing in/breathing out" with each cycle. When your mind spins off to think about tonight's dinner or yesterday's spat with your teen, simply label it "thinking" and return your attention to your breath. "When you become aware of your breath and learn to observe your thoughts, your buttons won't be pushed as easily," says Lazar. "You'll be able to temper your reactions to difficult situations."

 

 

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