00:00:00:00 - 00:00:09:02
[Soft piano music]

00:00:09:02 - 00:00:28:12
Speaker 1
So we're going to start with the anchor practice. You can sit on the floor or in a chair but just in a comfortable position. We'll begin by paying attention to our breath. Just being curious about what we notice. Take one hand and place it on your belly and the other hand and place it on your chest. These are our anchors.

00:00:28:14 - 00:00:39:01
Speaker 1
When your hands are on your anchors, you can feel your breath moving in and out of your body.
[Quiet inhale, followed by quiet exhale, through the nose]

00:00:39:03 - 00:00:48:01
Speaker 1
Let's take a slow breath in together and then slowly breathe out together.
[Slow inhale, followed by slow exhale, through the nose]

00:00:48:03 - 00:00:53:20
Speaker 1
Breathe in again. [Slow inhale, followed by slow exhale, through the nose]

00:00:53:22 - 00:01:04:04
Speaker 1
Feel your breath come in through your nose. And then breathe out and feel your breath leave through your nose.[Slow inhale, followed by slow exhale, through the nose]

00:01:04:06 - 00:01:11:13
Speaker 1
Breathe in. Feel your belly and your chest get bigger. [Slow inhale through the nose]

00:01:11:15 - 00:01:19:06
Speaker 1
And then breathe out, feeling your chest sink and your belly relax. [Slow exhale through the nose]

00:01:19:08 - 00:01:25:05
Speaker 1
When I breathe like this, it feels like I'm being kind to myself. Thank you for breathing with me.

00:01:25:05 - 00:01:38:00
[Soft piano music]