So if you haven't already, just

settling into a comfortable

position for meditation.

And closing the eyes.

And just taking three deep,

slow, full breaths now.

In.

And out.

And two more breaths like that.

And with each exhale, just having a sense

of allowing any tension or tightness in

the body to relax even just a little.

And letting the whole body just settle

here into your seat, and into gravity.

And then just relaxing

any control of the breath.

Let the body breathe in its own way.

And just continue now to stay

in touch with the breath.

Arriving right here and now, and

attending solely to the feeling of

the breath, either in the belly or

wherever you feel the sensations

of the breadth the most easily.

Allowing the feeling of the breath to be

an anchor, a support in keeping you in

touch with the aliveness of this moment.

And taking attention now down

into the soles of the feet.

And just feeling the sensations there.

And feeling the sensations at the

contact points between the body and

the surface that you're sitting on.

You might notice certain textures,

temperatures, feeling of pressure.

And now bringing the focus to the

touch of air at the tip of the nostrils

as the body continues to breathe.

Maybe noticing how the breath is

slightly cooler on the inhale.

A little warmer on the exhale.

And opening to the sounds around you.

Just taking in the song of this moment.

Awareness is our true home.

And sometimes we get lost in

seeking, striving or rushing.

Sometimes we get caught up

in anxieties and worries.

But awareness is always here for us.

So today, as you go about your day,

just remember that if you find yourself

feeling stressed or caught up in any

way at all, know you can always take

a moment to pause and bring your

attention back to the present moment.

You can do this by simply

taking one mindful breath.

And that's something you can do

at work, waiting in line at the

grocery store, stopped at a red

light in traffic, anytime at all.

And as you bring more presence

into your moments, you'll tap

into a deep reservoir of calm,

wholeness and happiness from within.

And as this practice now comes towards

the end, just notice how you feeling

after taking time for meditation.

And begin to move fingers

and toes a little.

And opening the eyes.