Welcome to meditation. My name is Nora. And for this meditation, we're going to begin with our eyes open. But first, I invite you to settle into your seat and make sure that your body is comfortable. Start to take a few breaths that are deeper than usual and really feel your breath. Take a moment to look all around your space, and for a moment rest your gaze on something that feels pleasurable to you and that connects you into something greater than yourself, that reminds you of your connectedness to all beings everywhere and to a power greater than yourself. And then, keep looking around your room once you've completed that, and observe the space where you're doing this meditation, and you can also just take in the context of the space, what's beyond the room where you're practicing. This practice that is happening right now is happening within the context of an entire life, your life, and beyond the space where you are right now are all the people in your life, all the places you go, all the activities that fill your days. Just start to take all of that in right now. And it's as if your breath can go out beyond the space and touch everything in your life. Once you've done that, and once you've connected to everything in your life, even if you're just using your imagination, bring your attention to where you're sitting right now. Look down at your body. You can just move a little bit. You can take a stretch from side to side, take your arms up above your head, and start to become aware of the body that's sitting in your seat. Notice the condition of your body. Notice the feeling of your body right now. Notice if you feel tired, or if you feel energized. Notice how comfortable you are right now, and notice your breath coming in and out of your nose, and start to send it to your whole body from the very top of your head down through to the soles of your feet and the palms of your hands. And once that feels complete, with your body sitting in your seat, within the space, within the context of your life, I invite you to close your eyes. And as you close your eyes, feel the energy of your breathing, and let the energy of your breathing connect you to the energy in your body. Notice the quality of the energy of your breath, and notice the quality of your mind and your emotions right now. In this interior space, there's going to be some sort of mental content, some emotional content, and just notice that. And as you notice that, I invite you to bring the energy of your breath into that content, as if you're breathing into your thoughts and breathing into your feelings, breathing into the space that holds your thoughts and holds your feelings. And you're not trying to change them or morph them into something else. You're simply just breathing into them. You're breathing into this mental and emotional content. And now, see if you can go a little bit deeper. Keep relaxing your body, relaxing your eyebrows, the space between your eyebrows. Let your shoulders soften. If there's anywhere else that you're holding, see if you can send your breath to that part of you. And within this meditation is the context that we were talking about of your whole life that lives outside of you. But here, with your breath you can start to soften your way into your energetic core. See if you can keep bringing your attention back deeper and deeper, right towards the middle of you. Everything keeps going on around you. Your body is there. Your breathing is happening. The energy in your body is moving, but your attention keeps going in into the middle of that energetic core. See if you can rest right there in the middle of you. This is a very, very deep part of you, and it's connected to your soul. Stay with your breath and see if you can continue to exhale and recline into this very deep part of your being. You're connecting into your soul with your breath. If there's any part of you that's become contracted in this process, send your breath to that area and then redirect your attention back towards the middle of you. And now, you can start to deepen your breathing. Let your body move, staying connected to that center, and when you feel ready, you can open your eyes and just observe your body with your eyes. Look all around the space that you're in, and then connect beyond the space where you are. Connect to everything all around you, everything in your life, and everything in the world.