Hello, my name is Tony Samara and I'd like to introduce you to a very practical breathing meditation that I find very essential in today's busy, busy world. 

Take a moment to just sit down, relax your body, relax your shoulders, make sure that you're completely free of whatever worries or thinkings that occupy the mind and come back to the breath. 

Take a deep breath. Experiment with breathing in deeply into your belly, relaxing the diaphragm, more breath, more breath, and then relax, and as you let go of the breath, feel how the mind and all the energy of your body moves to a deeper state of consciousness. 

As you breathe out let go of everything. Feel how the face, and the neck, and the shoulders, and the body, just sink into a more beautiful, more tranquil space. And now, that your body is relaxed you can breathe even more. 

Take another deep breath, a happy joyous breath where everything feels much more beautiful, much more harmonious, much more clear. As you breath out, notice how your mind and the energy of your body, with your out-breath, goes deeper and deeper to a space where you gently discover a sense of tranquility, a sense of stillness, a sense of peace. And embrace that from a perspective of joy, a perspective of yes – this is now a part of who I am. This sense of relaxation, this sense of beauty, this sense of harmony is now manifested in my body. 

Continue to breathe in and out in this beautiful way as long as you feel comfortable, perhaps carrying that intention throughout the day. And, every time you find yourself lost in the stresses and the actions of the mundaneness coming back to that tranquility. 

Thank you.