Homework week 3.. Guided meditation.

The speaker guides listeners through a relaxation exercise. They instruct to sit with legs crossed, close eyes, and take deep breaths. The muscles in the body are then relaxed from feet to face. Attention is brought to sensations in the body and the breath. If the mind wanders, listeners are encouraged to bring their focus back to the breath. Now sit with your legs crossed and your back upright, rest your hands on your legs and close your eyes. Now 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 the air moving in and out of your body. As you sit in silence, continue to focus on your breath and body in this present moment. If your mind wanders, that's okay. Let the thought pass and bring yourself back to the breath.