This is Mary Maddox with a meditation racist podcast.

I'm sitting with my guided meditation group

and we're going to do a meditation on stillness.

So take some time to get comfortable

and then close your eyes.

Just naturally when you close your eyes,

the awareness starts to settle down.

There might still be a lot of activity in the mind,

but we're going to discover the stillness that's there all the time

in the midst of the activity.

The stillness that's the very nature of the mind.

So let's begin by taking some nice deep breaths.

Take a deep breath in and relax into the exhalation of the breath.

So we'll take some nice deep breaths.

Feeling the breath move in, feeling how our body moves with the breath.

Relaxing into the exhalation of the breath.

Just continue with deep breaths.

Notice the pleasurable nature of breathing, the soothing nature of the breath.

And in between the breaths, that moment in which stillness is discovered.

Nice deep breaths.

You can put your attention on your belly and if you notice tension, just let it soften,

let it relax.

...