Welcome everyone. Today we're going to do a deeper exploration of the breath.

To start, let's find a comfortable position. You can be seated on a chair or cushion.

You can also lie down if you'd like. Wherever you can be comfortable for a few minutes.

If you're seated. Place your hands in your lap or on your thighs, and you're welcome to put a pillow behind your back. If you need added support.

If you're lying down have your arms at your side, or rest them on your belly.

Relax your jaw.

Close your eyes or lower your gaze.

As you relax, take a deep breath in and slowly let it out.

During this meditation will focus on two parts of the body, where we can rest our awareness on the breath.

Focusing our awareness on the breath can help us connect to our body, and give us a sense of feeling more grounded.

The first place we'll focus our attention is at the gate of your nose, which is your nostrils.

That's where we can feel the air moving in and out. When we breathe in and breathe out.

So take a few intentional breaths in and out of your nose, just to see what that feels like.

Let's do that now.

The second choice is to put our awareness on the belly.

When we take a breath in, we can feel the belly rise and when we let it out we can feel the belly fall.

We can also look down or place a hand on the belly. And we can either see the belly rise when we take a breath in.

Or we can feel it rise, when we take that breath in, and vice versa.

We can see it fall when we release the breath, and we can feel it fall when we release the breath.

So go ahead now and focus on the belly with one or two, and an out breath.

Given these two options and finding what feels good for you.

Take the next few moments while we sit here to focus on your breath, breathing in and out, focusing just on your breath.

Remember, if your mind gets distracted. That's okay.

Just come right back to the breath, breathing in and out.

I'll ring the gong at the end of this meditation to signal the end.

(gong ringing)

Great job.