

        <cite>Speaker 1</cite>
      <time>0:03</time>
      <p>
          Welcome   Zen   friend .   I   hope ,   wherever   you   are ,   you   are   doing   well .   There   is   a   lot   of   busyness   in   the   air ,   especially   if   you&#39;re   a   parent .   Many   kids   are   coming   to   the   end   of   the   first   quarter   of   their   school   year ,   many   parents   are   going   to   conferences   at   school   or   maybe   just   have   gone   to   conferences .   Halloween   is   coming   up   next   week ,   so   the   scramble   for   a   Halloween   costume   is   on .   We   are   right   before   the   beginning   of   the   holiday   season   and   there&#39;s   a   lot   of   terrible   things   happening   in   the   world .   

      </p>

        <cite>Speaker 1</cite>
      <time>0:46</time>
      <p>
          So   I   offer   you   today   a   short   and   sweet   guided   breathing   exercise   to   help   you   drop   in   and   feel   a   little   calmer   and   more   grounded .   And   you   can   even   do   this   one   driving ,   as   long   as   you ,   of   course ,   keep   your   eyes   open .   So   let&#39;s   just   start   by   taking   a   nice   deep   breath   in   just   filling   your   belly   with   air .   Pause   at   the   top ,   exhale   slowly   and   completely   through   your   mouth ,   and   you   can   continue   with   me   or   start   breathing   at   your   own   pace   at   any   time ,   doing   that   again .   A   nice   full ,   deep   breath   in   Pause .   Exhale ,   release   the   breath   nice   and   slowly   and   again   inhale   deeply   and   fully ,   filling   the   belly   with   air .   Pause ,   exhale   through   the   mouth   slowly   and   completely ,   let   it   all   go .   

      </p>

        <cite>Speaker 1</cite>
      <time>2:01</time>
      <p>
          Inhale ,   feel   that   nice   deep   breath   in   Pause .   Exhale   as   slowly   as   you   can .   Enjoy   that   exhale .   Inhale   deeply   and   fully .   Pause ,   exhale   completely ,   just   let   it   go ,   continuing   to   breathe .   Inhale ,   feel   the   belly   rise   and   fill   with   air .   Exhale ,   feel   the   belly   button ,   pull   in   towards   the   spine   as   you   let   it   go ,   and   just   two   more   times   we&#39;ll   do   that .   A   nice   deep ,   full   breath   in .   When   you&#39;re   ready .   Pause ,   a   slow   release .   Exhale   slowly   and   completely ,   and   just   one   more   time ,   a   deep ,   full   breath   in   Pause .   Exhale ,   let   it   go   and   now   allow   your   breath   to   ebb   and   flow   at   its   own   pace .   And   just   notice ,   do   you   feel   even   a   little   different   than   when   you   started ?   Maybe   just   a   little   bit   calmer ,   a   little   bit   more   ready   to   take   on   the   day ?   I&#39;m   so   glad   you   joined   me   here   today .   Until   next   time ,   friend ,   I   hope   you&#39;ll   continue   to   take   some   time   today   and   every   day   to   do   something   kind   for   yourself .   

      </p>