A 30-second shortcut to feeling less stressed out

By focusing on the body, meditation teacher Stephen Levine’s “soft belly meditation” can reverse engineer mindfulness.

Jeremy Mohler
3 min readFeb 21, 2019


We’ve all experienced that ahhhhh, that peaceful feeling after working out, connecting with a close friend, having great sex, or finishing up work for the day. It feels like a switch has been flipped inside, resetting our stress level to zero, at least for a few hours.

What if I told you there’s a way to flip the switch at any moment, regardless of the conditions?

When I’m feeling stuck and stressed out, I take a break and meditate. As soon as I can, I find a quiet room or park bench and sit for 10 or 15 minutes. Sometimes I even just sit in my car in a parking lot.

But if I don’t have time or can’t find a quiet place that feels safe, I turn to a quick practice called “soft belly meditation.” Here’s how the late meditation teacher Stephen Levine described it:

“Taking a few deep breaths, feel the body you breathe in. Feel the body expanding and contracting with each breath. Focus on the rising and falling of the abdomen. Soften the belly to receive the breath, to receive sensation, to experience life in the body.”

Just 30 seconds to a minute. That’s all you need. You can do it when you’re driving, sitting at your desk, walking down the street…almost anywhere, at any time.

Even if you forget the specifics, try to take in and remember the concept: your body, especially your stomach, is a shortcut back to the present moment.

If you’re like me, someone who tries to think my way out of all my problems, you often forget that you have a body. Right now, as you read this, you probably don’t feel your shoulders tensing up or your feet on the floor or your back on the chair.

Bringing attention to the body reverse-engineers our minds into being “mindful.” It pulls us out of our tendency to think about the past or worry about the future — the mind’s “virtual reality,” meditation teacher Tara Brach calls it.

As self-help guru Tony Robbins says, if you’re in your head, you’re dead. Dead, as in, not tuned in to what’s alive right…



Jeremy Mohler

Writer, therapist, and meditation teacher. Get my writing about navigating anxiety, burnout, relationship issues, and more: jeremymohler.blog/signup