Welcome.

In this micro-practice, we're going

to cultivate a soothing breath to

calm the mind, calm stress, and bring

about greater ease and inner peace.

So to begin with, stopping whatever

you're doing and allowing the body to

rest down onto the floor, onto the chair.

Taking a deep breath in.

And on the out-breath, settling

even more and giving the weight

of the body up to gravity.

Seeing if we can bring a quality

of softness into the whole body.

Soft hands, soft face,

soft belly, soft body.

And dropping our awareness deep

inside breathing, inside the body.

Feeling the way the belly swells

on the in-breath, subsides on the

out-breath, allowing the breathing

to find its own natural rhythm.

And if you got any tension or

discomfort anywhere in the body,

then allowing the breathing to

soothe the hard edges, allowing the

breathing to soften the discomfort.

Making sure you allow the out-breath to

go all the way out of the body and-the

in breath to flow in, in its own time.

So we're consciously experiencing a

soothing breath, moment by moment.

And when you're ready, bringing the

practice to a close and bringing to mind

the effect of the practice and how we can

drop into a soothing, grounded, embodied

breath at any point during the day.

Thanks so much for your practice and we

wish you well on your mindfulness journey.