"And his best you can do in this moment right now. If you can relax the muscles through the face releasing any tightness across your forehead three or temples aw softening the skin around the I your lips your jaw your tongue as best you can do you soften relax your throat. Don't let yourself hold any words in the throat. Just relax breathe the crusher shoulders inviting your shoulders Joss to release a little bit of their attention. Will you may be feel the shoulder blades settling down the back body most bend the moment or two just us noticing through the center of your chess just noticing what you might feel in the center of the chest today. Will notice if there's movement fullness and emptiness a gripping a nothingness what do you notice mm-hmm so starting to notice down into your belly seeing if you can relax some of the muscles and the belly so that you're not gripping too tightly again you could simply notice here notice the physical sensations in the belly so you don't need to change anything you know need to judge anything you can simply allow these sensations mm-hmm so we watch notice our physical experience. Just keep a gentle bid of awareness on on the breath the braff reminding us not to get lost in our story not to use this time to ruminate will but rather to feel feeling the breath noticing the physical sensations feeling the breath again oh and in this moment if it feels too intense the stress anxiety the story is too loud. Seve perhaps you could bring a hand on top of your heart as resting one handwrite atop the chess silently ask yourself. So what am I believing in this moment. What am I believing so in this moment you feeling your breath and for this next minute or to just stay with the question asking and listening feeling breath and asking what am I believing in this moment will yeah them gently here dream in deeper breath Lena with your axe Howlett? Go Little Cy taking these last few seconds to notice if what you're believing is true in the small practice allows us to come right into the present moment oh man outside of stories from our past and hidden beliefs and just into what's right here the simplicity of it."