0:00 Come, sit down, my dear, and feel the solid ground holding your chair right where you are.0:08 Yesterday we counted five quick breaths to reset the mind, but today we go deeper into the body, where the truth lives.0:20 Settle your spine tall like a tree planted by running water, and let your hands rest heavy on your lap.0:30 Breathe in through your nose, slow and steady, taking the cool air all the way down.0:39 Feel the coolness at the rim of your nostrils as it enters.0:44 Let the breath leave your mouth softly, like a sigh that has waited all day behind closed teeth.0:54 Nothing to chase here.0:56 Nothing to prove to anybody on this veranda.1:00 Oya, let every exhale soften the tight corners of your jaw, and let the heavy weight fall off your shoulders.1:11 Now, place one palm flat against your lower belly and your other hand upon your chest.1:19 Draw the breath in smoothly, feeling the belly push forward first, then feeling the ribs widen outward, then feeling the collarbones lift at the very top.1:35 Let the air rise like a continuous wave rolling across the shore, without any stopping in between.1:44 Exhale softly from the chest, feel the ribs draw in, and let your navel pull back toward the spine.1:54 Again, breathe deep into the belly, through the ribs, up to the throat.2:01 Empty out from the chest, the middle, the root, smooth and unhurried.2:08 Release your hands back to your lap now, palm up and resting quiet.2:14 Let the breath continue on its own rhythm, one soft swell rising and falling without your effort.2:24 There is a stillness that lives beneath all the noise, older than whatever is worrying you.2:33 Rest in this quiet place.2:35 No rushing to answer questions.2:39 Stay here with yourself, unbroken, inside this steady peace.2:44 Feel the air touching your skin, and the solid ground meeting your feet once more.2:52 Take one slow, easy breath into the center of your chest.2:58 Carry this steady calmness with you into the rest of your day.3:04 I am proud of you, you hear me?3:07 Proud.3:08 Open your eyes whenever you're ready.
