So just taking a few moments to settle

into your seat for this meditation.

And allowing the eyes to close.

And taking three deep, slow breaths now.

A deep breath in.

And release it fully.

Two more like that.

In.

And out.

And one more time.

In.

And out.

And just letting go of any

control of the breath now.

Letting the body breathe in its own way.

But staying in touch with the

feeling and sensation of the breath.

And with each exhale, relaxing more

and more fully into the here and now.

And can you reduce your focus

down to just this one breath now.

Following this next breath from

the very first touch of the inhale.

.All the way to the top of the in breath.

And notice that little pause at the top.

And then feeling the out-breath,

all the way to the last touch of air

leaves the body, and notice the little

pause at the end of the out-breath

before a fresh new breath begins.

So continue to follow

the breath in this way.

One breath at a time.

All the way in.

And all the way out.

A wise man once told me that the way

that we pay attention in meditation

is a little bit like falling in love.

So when you fall in love, you

give something your complete

and undivided attention with

openness, warmth, acceptance.

So with this in mind, can you let

yourself fall in love with the breath?

Just giving it all of your

attention, opening up fully to

what's here to be felt and known.

And we can bring this same focused,

clear attention into our daily lives by

focusing on just one thing at a time.

So for instance, the next time

you're talking to a co-worker or

a loved one, instead of glancing

at your phone or thinking about

what you're going to do later, you

could slow down and truly listen.

And when you're eating your next meal,

instead of watching TV or multitasking,

you could just eat, savor and taste.

Take one bite at a time.

Whatever it is that you're doing today,

try to give the task your full attention

and just do that one thing at a time.

And in this way, you'll unwind from

the habit of rushing through your

life, stressed and frazzled, and

find more ease, joy, and fulfillment.

And as this practice now begins to

draw to a close, just notice how

your mind and body are feeling after

taking this time for meditation.

And begin to move the fingers and toes.

And gently opening the eyes.

Enjoy your day.