The skills we learn in formal meditation practice can be applied on-the-spot as we face challenges in our daily life  •  training to come back into your body; giving yourself just a moment to come back to simple physical presence  •  tuning in to our breathing provides a gap, interrupting the flow of habitual or panic mind   •  letting the situation tell us what to do  •  acknowledging our emotions without judging or altering them  •  coming into the fresh ground of the present moment  • we’re able to do these on-the-spot practices because we’re training in them in our regular meditation sessions