Let's just take a deep breath and receive all of that, that I just shared, not remember, just will the heads think in your body is really intelligent. So let it sink in and let it sink into that part of you somewhere deep inside that is listening, that is deeper than your mind deeper than your mind. So I want to start with a breathing practice. Because as I mentioned earlier, graph is the foundation is the foundation of mindfulness. And the great thing about breathing is that you can do it anywhere you need to do it continuously. And you can practice cultivating mindful breath, regardless of your circumstance, regardless of your circumstance.

So let's just start with a nice deep wrap. I'm gonna turn here and I'm going to set my timer so that we know how long we will be doing this. Okay. So beginning with our breathing practice, by first, getting comfortable, just get comfortable sitting where you are, or standing. Or if you prefer, you can do it lying down. Although sometimes when we practice mindfulness When we fall asleep, which can also be fine, because if your body is falling asleep, there's a very good chance that it needs to rest.

So please, each time you do these exercises, listen to your body, check in with yourself and see, do I need to sit, stand lie down. most essential, be comfortable, if you can be sitting upright, wonderful. So if you're sitting, just feel your sits bones in your chair, so that you're supported. And let's just begin with feeling supported. And I'm inviting you to close your eyes if you would like and just feel how you're supported. I'm going to close my eyes as well.

Right now, maybe through this. So take Nice full breath, letting your weight settle, dropping in and down and just feel yourself supported, held by the earth held the gravity or the force of gravity that keeps us here. So you float up, up up and away into the universe. And right now is feel how you're supporting, maybe even cradle and feel also how to structure your skeletal structure is working. And just taking some generous breaths I like to start with Deep breaths. Perhaps the sound on the exhale to just really allow yourself to land in the center of yourself with intention, letting go, just letting go.

And I'd like you to just focus on your breath. Noticing yourself breathing in, breathing out. Beginning with breathing through your nose, so you can really focus breathing through the nose. The noticing Let the air is cooler as it enters you and warmer as it leaves traveling through your nostrils noticing the breath rising, falling in your own timing. You might notice that your mind wants to wander and that's okay. You can just gently, very gently bring it back.

Just like if you were flying a kite. You will The real the kite in. Or maybe, if you're holding a helium balloon, or down, down so that your mind is now in service of your breath. You're tending to your breath. Nice isn't fancy. It's actually quite simple.

And my experience is it often isn't easy. At least when you began the mind might want to go in a million directions anyplace but here in your training it Training it to follow your breath. And the great thing about breath is it's already happening. So it brings you in, perhaps, brings you in to this present moment and down. arising and falling of the breath is happening on its own and it will continue until eventually it's the And right now your breathing is noticing your breath. Inhaling and exhaling.

You might notice that everything starts to slow down. Or you might notice that your mind is still thinking about something earlier today or something that might be needed later on. And if that's the case, you can just perhaps draw a little bubble around that thought and let it drift away. Knowing and trusting that whatever you need to attend to will show up. You will remember it you will recall it in the right moment. And it will actually be easier because your mind is becoming more quiet.

Just breathing and even as perhaps you're here, the bell ring is taking a few more breaths or few more deep breaths. Recognizing that's fine silence and allowing the mind Or actively cultivating a quiet mind gives rise to discernment to knowing what's needed, inside and outside to be able to respond. Just taking a couple more breaths and just receiving the benefits of this practice. Right now we've just done about an eight minute practice. Let's just be here for another minute or so, to really let it in. As part of meditation, part of mindfulness is receiving benefit.

So just noticing taking a moment to notice how do I feel right now has anything shifted inside of me noticing any physical changes, emotional changes, mental changes, whatever it is just noticing. Noticing and receiving the benefits of your practice. And then as you're ready in your own time, take a really big breath and then allowing the eyes to open and just seeing the space around you. Look around just see see feel. You take a stretch Move your body a little bit. So this is the foundation.

Breathing is the foundation. So now here's our first exercise. Simple, mindful breathing practice. And my suggestion is that you do this daily. If you can do this once or even twice a day, I guarantee you, you will notice a difference in how you feel and how you travel through your life and you travel through the world. Really, it's I find it's really nourishing, it's really rejuvenative it really creates a little sanctuary, an inner sanctuary, as I move through my busy life, managing work and play and family and relationships.

So I really invite you to Do practice daily, once or twice a day. So that is the end of this breathing segment, mindful breathing segment. Thank you for your attention.