This is a CBC podcast.

As we settle into a meditation together, I invite you to find a supportive way of sitting,

or resting or laying, some position that allows you to feel alert but relaxed,

engaged but at ease.

The purpose of this meditation isn't to be as still as possible or to do it perfectly,

but to give you a chance to connect in with yourself, to slow down and be with whatever is happening inside of you right now. So as we're doing this, if you find yourself distracted, there's a gentle

invitation there to bring yourself back, back to the moment, back to my words, or the sensations of your

body and whatever you're resting on,

knowing that you can adjust your posture as often as you like to feel comfortable.

Let's start by noticing how we're breathing.

There's no need to change your breath or make it different than it is.

But as we warm up this kind of paying attention muscle,

we can direct it towards the pace, the quality, and the sensation of breath coming in and out of our body.

Let's take a few more breaths together, noticing the quality of our breath, the pace of our breathing,

and the sensation of our body moving, expanding to take in all of this air.

Now that we've spent a bit of time just noticing our breath,

if it feels right for you and like something you're interested in,

I invite you to start shifting your breath just a little bit.

Allowing yourself to exhale for just a few beats longer than you're used to.

Our exhale, unlike our inhale,

activates our parasympathetic nervous system,

the branch of our nervous system which helps us rest

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