- Try the `softening the belly' meditation. Sit and breathe deeply, allowing awareness to come by descending from sensations in your head until you reach the belly. When you reach the belly, soften. Watch the breath enter and leave the belly, continuing to soften it. You might want to repeat the word `soften'. Note how your heart responds to the exercise. If at any time during this practice, you notice a tensing, gently breathe and soften the belly again.
- Pain is inevitable but suffering is optional.
- In walking meditation, you can focus your mind by silently repeating a mantra or phrase.