Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it feels comfortable to do

so, you can close your eyes.

And we'll take a deep breath

together to settle in.

Breathing in through the nose.

And out through the mouth.

Inviting the jaw to relax.

Inviting the shoulders to be at ease.

And letting the belly

and the hands soften.

As the body relaxes more

deeply, you can let the breath

fall into its natural rhythm.

And to help feel the breath more vividly,

feel free to place one hand on your belly.

This tends to help us experience

the breath from the inside

out and the outside in.

Today's meditation is

going to be very simple.

We're just going to be focusing

on the breath and doing the

basic practice of every time the

mind wanders, we bring it back.

Mind wanders, we bring it back.

Wanders, bring it back.

Don't worry about doing a body scan.

Don't worry about open

presence, loving kindness.

Very simple, back to the breath.

This is the bicep curl for

the brain over and over.

There will be long spaces of

silence and periodically I'll

chime in to help keep you on track.

So bring your attention to your

breath and you can get started.

Just this breath, just this moment.

Continuing to keep the

attention on the breath.

Each time it wanders,

bringing that attention back.

So as we begin to wind down and close,

let's take one deep breath together.

In through the nose.

And out through the mouth.

And when you're ready, you

can let your eyes open again.

Okay.

So, great job.

Very simple practice today.

Just awareness of the breath.

In doing this you're training your

capacity for focus, presence and

deeper attunement to your life.

Thank you for your practice.

Until we talk again, take care.