Let's start by settling

into a comfortable posture.

This could be sitting,

standing or lying down.

We'll take one deep breath.

In through the nose.

Slowly out through the mouth.

Inviting the jaw to soften.

Letting the shoulders be at ease.

As well as the hands and the belly.

As your body starts to settle

in, you can let your breath

come back to its natural rhythm.

In this practice, we'll be doing

an awareness of breath meditation.

If focusing on the breath is

uncomfortable, it's okay to direct

your attention to something else.

Like the feet on the ground, the sounds,

or even your hands resting in your lap.

So anytime I mention the breath, you can

just use a different object of awareness.

So let's begin by feeling

the body breathing however it

is breathing in this moment.

Notice if the breath is long or short.

You don't need to manipulate it.

Just letting your body

breathe as it normally would.

And letting yourself become

aware of the body breathing.

So we're not forcing our attention.

We're receiving the

breath in our awareness.

And instead of visualizing the breath

or thinking about it, were feeling it.

What is it like to feel your body

breathing this moment of aliveness.

And you don't need to localize

your attention to any one point.

You're just feeling the breath

as it moves through the body.

As the mind wanders, you

can just smile at it.

Just a thought.

Hello, thought.

Redirecting the attention

back to the breath.

This breath.

This moment.

As we start to wind down this

meditation, take a few moments to just

appreciate your body for breathing you.

You can even say, thank you body.

And when you're ready, you can

reorient your attention back into the

space and invite the eyes to open.

Great job.

As you go about your day and you find

yourself caught up in stress or thoughts.

See if you can bring the breath

back into your awareness, letting

your attention settle there.

Have a great day.

Thank you for your practice and take care.