Homework week 3 Guided Medidtation raspy

The speaker gives instructions on how to relax and practice mindfulness. They encourage sitting with crossed legs, a straight back, and closed eyes. The listener is told to take a deep breath and relax their muscles from their feet to their face. They are then instructed to focus on their breath and body sensations, and to bring their attention back to their breath if their mind wanders. Now, sit with your legs crossed and your back upright. Rest your hands on your legs and close your eyes. Take a deep breath in, hold it, and release. Relax your muscles, starting with your feet and moving up through your legs, your stomach and chest, through your neck and shoulders, and down your arms. Now relax the muscles in your face. Notice any sensations in your ears, mouth, and eyes, without trying to change anything. Notice how your whole body feels in this moment. Now bring awareness to your breath. Concentrate on the feeling of air moving in and out of your body. As you sit in silence, continue to focus on your breath and your body in this present moment. If your mind wanders, that's okay. Let the thought pass and bring yourself back to your breath.