The Daily Meditation with Brother Richard

In this meditation, I invite you to reflect on the meaning of peace and to allow that peace to grow quietly within the breath.We begin by taking our seat and settling into stillness, recognising the simple gift of being alive. With gentle awareness, we dwell in gratitude for life itself and for the countless generations who have carried life forward before us.As the breath becomes steady, we begin to nourish an attitude of peace. Awareness widens to include the great web of life that surrounds and sustains us. From this place of gratitude and connection, the breath becomes a quiet companion in returning to calm.We also take a moment to remember the people who have brought peace into our lives, allowing that memory to deepen our own sense of steadiness and goodwill.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in gratitude, connection and peaceful awareness.Chapters 00:00 – Introduction 00:40 – Understanding peace 01:00 – Taking our position 02:50 – Dwelling in gratitude 03:20 – Noticing the gift of life 03:50 – Sitting with gratitude 05:50 – The great web of life 05:55 – The generations before us 06:20 – Nourishing an attitude of peace 08:00 – Resting in present moment peace 09:00 – Remembering those who brought peace 11:15 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I guide you through a simple hand meditation, an ancient contemplative practice that brings awareness into the body through gentle movement and touch.We begin by settling into stillness and taking a simple prayer posture with the hands. From there, attention moves quietly to the fingers and thumbs, allowing small gestures to become points of awareness in the present moment.As each finger meets the thumb, we notice the circles that are formed and the subtle sensations that arise. The practice unfolds slowly, inviting us to recognise the gift of the present moment and the quiet stability that can emerge through even the smallest movement.Over time, this posture can become a way of carrying meditation into the midst of daily life, allowing moments of stillness to appear even within a busy working day.This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to awareness through the body and the breath.Chapters00:00 – Introduction00:08 – The ancient meditation on the hands00:25 – The prayer posture00:38 – Hands and the present moment00:58 – Bringing meditation into the working day01:13 – The bell01:28 – Assuming the posture01:33 – Ritual gesture01:58 – Sitting with awareness02:21 – Relaxing the body02:38 – Entering into stillness02:58 – Greeting the breath03:58 – Resting the hands palm upward04:08 – Awareness of the hands05:18 – Index finger and thumb06:08 – Middle finger and thumb08:01 – Ring finger and thumb08:38 – The ring finger and the heart09:58 – Peace and stability10:38 – Little finger and thumb10:58 – Our smallness within the infinite11:48 – Hands together in prayer posture12:58 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to pray and meditate with one of the oldest words in the Christian contemplative tradition: Maranatha.This ancient phrase, often translated as "Come, Lord", has been used for centuries as a simple prayer of the heart. Rather than analysing the meaning, we allow the word to accompany the breath and gently gather the attention.As we settle into breath awareness, the phrase is repeated slowly within the rhythm of breathing. We divide the word into its four syllables, ma, ra, na, tha, allowing each part to rest softly within the breath.Over time the mind becomes quieter and the breath naturally deepens. The word becomes a steady anchor, helping us return again and again to stillness.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in the breath and return to the present moment.Chapters00:00 – Introduction00:20 – Meditating with a word00:30 – The ancient phrase Maranatha00:45 – Meaning of the word01:10 – The bell02:50 – Breath awareness03:20 – Breathing in, breathing out05:00 – Dividing the word into syllables08:20 – Noticing the breath change09:20 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I introduce the first step in a visualisation practice that we will return to over the coming weeks.This ten-part sequence will appear at regular intervals, each step gradually deepening our awareness and helping us reflect on the truth of who we are within the wider mystery of life.We begin by settling into the familiar form of meditation, consciously choosing this time of stillness for ourselves and for those who may be in need of peace.As the breath steadies, the practice invites us into a gentle act of imagination. We begin by visualising ourselves from a distance, stepping back from our place of meditation and observing our life from a wider perspective.Gradually the field of awareness expands further and further. We notice the wider world continuing around us — people, animals and life unfolding in its own rhythm — while remaining quietly connected to ourselves as a small point of awareness.Finally we return to the body and the breath, recognising again our place within the great web of life.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in awareness, perspective and peaceful presence.Chapters 00:00 – Introduction 00:10 – Beginning a new visualisation practice 00:28 – The bell 00:45 – Ritual gesture 01:35 – Settling into the form 02:20 – Choosing this time of meditation 02:35 – “I am here, it is now” 03:30 – Following the breath 05:25 – Visualising stepping away from yourself 06:55 – Moving further into the distance 07:35 – Seeing the wider world 08:05 – Awareness as a small point of presence 09:05 – Returning to the body 09:55 – Perspective within the vast world 11:41 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I speak about a very old and very familiar experience: the feeling that you would rather be somewhere else.In the monastic tradition, this restlessness has a name: acedia. It is not laziness, but a subtle boredom that arises just when practice begins to deepen. It offers us alternatives — other places to be, other chairs to sit on, other tasks to do. It may even suggest that we are not progressing and should stop.Rather than fighting distraction, we learn to notice it and smile. We gently return to the breath. We quietly reaffirm, “I choose this time of meditation.”This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you stay steady when restlessness appears and strengthening the simple habit of returning.Chapters 00:00 – Introduction 00:34 – What is acedia? 01:00 – The bell 02:40 – How do you feel about the meditation? 03:00 – The urge to be elsewhere 03:25 – “I choose this time of meditation” 04:40 – Observing distraction 05:10 – Subtle alternatives and novelty 05:50 – The urge to check the time 06:15 – “I’m not progressing” 08:20 – Persevering in practice 09:09 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I reflect on the wisdom of St. Francis of Assisi, a master of contemplative awareness who saw all of creation as interconnected.Francis spoke of the elements — fire, water, air and earth — as brothers and sisters. For him, nothing existed in isolation. We are part of a great family of being, woven into the same fabric as the cosmos itself.Through the image sometimes called the Ladder of Creation, we contemplate how every element of life participates in a shared source. Fire becomes a symbol of love and energy. Water speaks of gentleness and adaptability. Air nourishes and sustains breath. Earth carries and holds us.As we rest in awareness, we remember that we are not separate from creation but deeply connected to it. Breath anchors us in this living relationship.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel rooted, connected and peacefully part of the wider whole.Chapters 00:00 – Introduction 00:10 – Another meditation master 00:19 – St. Francis and his love of creation 00:43 – Brother and sister elements 00:53 – The Ladder of Creation 01:23 – The bell 03:13 – The renewal of all things 03:43 – Our place in the cosmos 04:53 – Greeting the elements 05:18 – Brother Fire 05:40 – Sister Water 06:24 – Brother Air 06:59 – Sister Mother Earth 08:19 – The family of being 10:28 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to return once again to the form that steadies the practice.These returning to form meditations are offered regularly because stillness is not something we achieve once and keep forever. It is something we gently recover. This simple structure — posture, breath and awareness — becomes a reliable way back whenever we feel scattered or distracted.We begin with the thread of attention that draws us upright, noticing the breath as it moves. We breathe out stress and breathe in calm. Emotions and thoughts are acknowledged without struggle, and we rest quietly in a place of light and peace.From here, intention widens beyond ourselves. We sit not only for our own steadiness, but for the wellbeing of all.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you begin again with clarity, balance and quiet assurance.Chapters 00:00 – Introduction 00:10 – Why we recover the form 00:40 – The bell 01:50 – The thread of attention 02:13 – Noticing the breath 02:25 – Breathing out stress, breathing in calm 05:47 – Becoming aware of thoughts and emotions 07:26 – Resting in light and peace 07:47 – Meditating for self and others 08:55 – Three cycles of breath 09:42 – Intention for the day 10:15 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to explore three simple anchors for awareness: breath, heart and mind.We begin by settling into posture, allowing the weight of the body to rest and the spine to lengthen naturally. Attention first turns to the breath, noticing how it moves, how it changes, and how it reflects the present moment. To become aware of the breath is to become deeply aware of now.From there, we bring gentle attention to the heart. The steady rhythm of the heartbeat reminds us of a constancy within us — something faithful and continuous beneath changing circumstances.Finally, we observe the mind, noticing thoughts as they arise without judgement, and learning to watch them from the stability of the present moment.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you ground awareness in breath, steady the heart, and observe the mind with clarity.Chapters 00:00 – Introduction 00:20 – The three anchors 01:00 – The bell 01:15 – Ritual gesture 01:35 – Settling into posture 02:20 – Noticing the breath 02:37 – Knowing the present moment through breath 02:58 – What is my breath doing now? 04:25 – Breath and emotion 05:25 – Bringing attention to the heart 05:55 – Feeling the heartbeat 06:25 – The constancy of the heart 08:25 – Turning to the mind 09:55 – Observing thoughts 11:08 – Resolution to remain aware 11:45 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to return to what the monastic tradition calls the inner room — a place within where we encounter stillness and love.We begin with breath awareness, gently releasing stress and strain, allowing the whole body to soften. As the rhythm of breathing steadies, attention rests at the quiet point where the in-breath meets the out-breath. From this point of stillness, awareness opens into a spacious inner place.Here, we are reminded that we are held in unconditional love. Nothing needs to be achieved or proven. The essence of our nature is already grounded in peace.We rest for a few simple cycles of the breath, knowing that this inner room is always available. It is not something we create; it is something we return to.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you reconnect with stillness, trust and quiet assurance.Chapters 00:00 – Introduction 00:28 – The inner room in monastic teaching 00:38 – The bell 00:58 – Ritual gesture 02:18 – Becoming aware of the breath 02:54 – Breathing out stress and pain 03:03 – Breathing through the whole body 03:59 – Breathing in peace, breathing out calm 04:38 – The still point of the breath 05:30 – Allowing the inner space to open 06:28 – Resting in unconditional love 07:03 – The reassurance of being loved 08:10 – Resting for three cycles 10:05 – You can return at any time 11:07 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you into a deep settling of the body, returning gently to the inherent goodness of being embodied.We begin by coming back to the body as it is, allowing weight to settle into the floor and tension to loosen without judgement. The shoulders soften, the breath moves quietly in the background, and awareness travels slowly from the soles of the feet upward through the spine, across the shoulders, and down again through the body.Rather than analysing or correcting, we simply ask: How is it to be me in my body at this time? The body is not something to resist or fear. It is an essential part of who we are, carrying us into the world and into each present moment.With calm attention, we recognise the body as our companion in this life, grounding awareness in contact and steadiness.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you relax deeply, release tension and feel at home in your own body.Chapters 00:00 – Introduction 00:26 – Coming back to the body 00:36 – The inherent goodness of the body 00:46 – The bell 00:56 – Ritual gesture 01:36 – Awareness of the floor 01:56 – Allowing weight to settle 02:20 – Loosening the shoulders 02:36 – Noticing tension without judgement 03:18 – The background music of the breath 03:29 – Drawing awareness from soles to crown 04:06 – Down across the forehead 04:20 – Through the ribcage 06:01 – How is it to be me in my body? 08:28 – Nothing to fear in the body 08:41 – The body as essential 08:59 – Carried into the world 11:06 – Palms resting on the legs 12:13 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to sit with difficult emotions and to trace them gently to their origin.At times, feelings surface without warning. Rather than pushing them away, we take a quiet moment to notice them. Through simple awareness of body and breath, we ask honest questions: How am I? How is my body? What have I been thinking about today?Emotions are often responses to stimulus. With calm enquiry, we explore whether a particular feeling stands out. We ask what gave rise to it, and whether it is useful or not, without judgement or blame. The aim is not analysis for its own sake, but freedom — stepping back from the river of reaction and standing on the bank with clarity.As wisdom grows, awareness of the emotion softens and dissolves. We remember that we are more than our feelings and thoughts.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you meet strong emotions with steadiness, curiosity and peace.Chapters 00:00 – Introduction 00:36 – When emotions surface 00:45 – Noticing the emotion 00:55 – Tracing its origin 01:05 – The bell 01:25 – Awareness of the body 02:25 – Moving to the breath 03:35 – How am I? 04:05 – Being with the body without judgement 04:43 – Thoughts and feelings 05:20 – What have I been thinking about? 05:40 – Changes in emotion 05:55 – Emotions as response 06:48 – Identifying a dominant feeling 07:05 – Feelings about feelings 08:00 – If it were a colour 08:16 – Stepping back from the emotion 08:37 – Gentle enquiry into its source 08:58 – Following the feeling 09:33 – Is this emotion useful? 09:50 – Looking without judgement 10:10 – The event cannot be changed 10:40 – Was the emotion useful? 11:00 – Allowing the emotion to dissolve 11:40 – More than feelings and thoughts 12:30 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to sit with a simple phrase: “Be still and know.”Drawn from scripture, the words are not used as argument or explanation, but as a quiet anchor for awareness. We begin by settling into posture and breath, allowing conscious breathing to steady the mind and body. From there, the phrase is introduced gently, sounded inwardly in rhythm with the breath.The words are not analysed. They are simply allowed to rest in awareness, rising and falling with the breathing. When distraction comes, we return softly to the phrase and to the breath beneath it.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate stillness, steadiness and quiet trust in the present moment.Chapters 00:00 – Introduction 00:15 – The phrase from scripture 00:25 – The bell 00:35 – Ritual gesture 01:18 – Conscious breathing 01:35 – Breathing in and out 03:23 – Resting in the present moment 03:35 – Sounding the phrase 05:10 – Resting in the breath 06:35 – Repeating the phrase inwardly 10:55 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to return once again to the foundations of the practice.If you are new here, you are very welcome. These returning to form meditations are offered regularly so that we can come back to the basics again and again. You can simply join the practice as it is today, and if you would like to begin from the start, the earlier meditations in the archive lay the journey out step by step.We begin with the ritual gesture and the taking of the seat, remembering that meditation is never a struggle. Awareness moves gently through the body — the clothing against the skin, the sensation of the breath, the steady rhythm from the soles of the feet to the crown of the head. Calm is breathed in, and tension released.The shoulders soften, the tongue comes to rest, and even the pulse in the palms becomes part of awareness. Thoughts and feelings are acknowledged, yet we remember we are more than them. From this steady ground, we rest simply in being.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you return to steadiness, clarity and embodied peace.Chapters 00:00 – Introduction 00:18 – The bell 00:23 – Ritual gesture 01:03 – Taking the seat 01:58 – Meditation is not a struggle 03:03 – Awareness of clothing 03:37 – Sensation of the breath 04:33 – Following the breath 04:53 – From soles to crown 05:03 – Breathing in calm 05:08 – Breathing out 06:13 – Loosening the shoulders 06:33 – The pulse in the palms 06:53 – Resting the tongue 07:33 – Emotional check-in 08:21 – More than thoughts and feelings 09:18 – I am I 11:33 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you into deep rest, a way of settling that is neither full sleep nor full activity.We begin by gathering ourselves from the places the mind has travelled, allowing attention to return gently to the present moment. The breath becomes a quiet guide. As in sleep, the rhythm of breathing softens, yet we remain awake and aware, resting consciously rather than drifting away.This is a practice of restful meditation: standing back from thoughts and feelings, observing them as we might watch a river flow by. There is no need to step into the water. For now, we rest on the bank, grounded, still and present.A simple word, rest, is repeated softly, inviting the body to relax and settle. From here, gratitude arises naturally for the gift of this time and this pause.This daily guided meditation offers a moment of calm, especially supportive if you are winding down before sleep, helping you release effort, settle the nervous system, and rest deeply while remaining aware.00:00 – Welcome back01:25 – The bell02:13 – Gathering the scattered mind02:45 – Resting in the present moment02:59 – The breath as a doorway to rest03:05 – Breathing and sleep03:25 – A third way: restful meditation03:53 – Meeting the breath again04:45 – Repeating the word “rest”05:35 – The body softening05:45 – Still, grounded awareness06:15 – Granting ourselves this rest06:45 – Watching thoughts like a river09:55 – Stepping onto the bank10:45 – Gratitude10:53 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to breathe with the present moment, allowing the breath to become a steady anchor for awareness.In our tradition, the breath is understood as sacred — a living gift that draws us back to what is real and available now. We begin by acknowledging whatever stress or busyness we are carrying, and by recognising that choosing to pause is already an act of care.As intention is set and the body settles, attention gently tracks where the breath lives in the body. We notice how we are breathing, without trying to change it. With each cycle of the breath, awareness rests more fully here, until we find ourselves as close as possible to the present moment.Distractions may arise, and when they do, they are met with a simple noticing and a gentle smile. The breath remains, steady and patient, guiding us back again and again.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest in presence, gratitude and quiet awareness.Chapters 00:00 – Welcome back 00:10 – The breath as anchor 00:30 – The sacredness of the breath 01:30 – The bell 01:45 – Acknowledging stress and making space 02:11 – Setting the intention to be present 02:30 – Ritual gesture 03:40 – Tracking the breath in the body 05:25 – How am I breathing 06:21 – Resting in the breath 06:40 – Nearness to the present moment 07:40 – Awareness with each breath 07:58 – Meeting distraction with a smile 09:25 – Drawing awareness upward 10:25 – Returning to the room with gratitude 10:40 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to open the heart, allowing loving kindness to arise gently and without effort.We begin by resting in a place of peace, letting that sense of love expand through the whole of our being. As attention settles with the breath, we receive it as a gift, recognising our deep connection with all life. At the quiet point between the in-breath and the out-breath, stillness opens naturally.From here, awareness moves toward the heart, a place capable of holding love without condition. We rest in a graced awareness, entrusting the heart to what is deeper than thought or striving.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate warmth, compassion and an open, steady presence.  00:00 – Welcome back 00:45 – Allowing peace and love to expand 01:05 – The bell 02:12 – Noticing the breath 02:45 – Receiving the breath as a gift 02:55 – Our connection with all beings 03:15 – The still point of the breath 04:10 – Turning toward the heart 05:10 – A heart in love with life 08:28 – Graced awareness 08:45 – Entrusting the heart 09:45 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you to take the long view of practice and to rest in the slow, quiet work it is doing.We reflect on why we come back to meditation again and again: not to perfect ourselves, but to grow in peace and kindness over time. Often, it is those around us who notice the change first. This is a practice we can carry for a lifetime, one that ebbs and flows, sometimes feeling strong, sometimes fragile.As we sit, we hold this wider perspective gently. We rest with the hands and the breath, noticing how each breath affects the body. An image of a tree helps us trust the process — roots deepening unseen, growth happening quietly, without striving.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you trust the practice, rest in progress, and allow change to unfold in its own time.  00:00 – Welcome back 00:19 – Why we practice 00:40 – Others noticing the change 01:00 – A practice for a lifetime 01:27 – Strong and weak days 01:30 – Leaning on community 01:45 – The freedom of the long view 02:25 – The intention of practice 02:40 – The bell 03:17 – Holding the long view 03:45 – Awareness of the hands 03:55 – Attention to the breath 05:39 – The body responding to breath 05:53 – Resting and trusting 07:05 – The image of the tree 08:15 – Growth without striving 08:30 – Branches and bark Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I draw on the wisdom of St. Francis de Sales, often known as the gentle master, to explore a kinder way of meeting distraction.He taught that noticing distraction is already enough, and that meditation is not measured by success or failure, but by the willingness to return. When anxiety is present, he encouraged longer sitting, not as effort, but as care.As we practice, emotions are noticed without judgement and attention is brought back, again and again, to the breath. Perspective softens. What once felt like interruption becomes part of the practice itself.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you meet distraction with patience, steadiness and gentle attention. 00:00 – Welcome back 00:14 – Introducing St. Francis de Sales 00:37 – A gentle approach to meditation 01:13 – His teaching on distraction 01:37 – Noticing is enough 01:57 – Rethinking success 02:13 – The bell 04:37 – Noticing emotion and returning to the breath 09:07 – Closing bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you into a Franciscan way of praying and meditating, rooted in peace.Within the Capuchin tradition, meditation is understood as a place where anxiety loosens its grip and the heart finds rest. Inspired by the wisdom of St. Francis of Assisi, we return to the simple intention of becoming an instrument of peace, first within ourselves, and then in the world around us.As awareness settles with the breath, we choose inner peace gently, without force. We rest in the ebb and flow of breathing and reflect quietly on the situations in our lives that might change if peace were allowed to lead. Distractions are met with kindness, and a single word becomes an anchor, drawing attention back again and again.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you cultivate steadiness, openness and a peaceful presence. 00:00 – Welcome back 00:15 – The Capuchin tradition of meditation 00:28 – Meditation as the end of anxiety 00:45 – A life shaped by peace 00:57 – Becoming an instrument of peace 01:37 – The bell 02:35 – Awareness of the breath 04:55 – Choosing inner peace 08:05 – Resting in the ebb and flow of breathing 08:25 – Where peace is needed 08:45 – Imagining ourselves as instruments of peace 10:18 – Closing bell 15:35 – Returning with breath and openness 16:15 – Noticing demands on attention 19:50 – Meeting distraction with kindness 20:15 – Anchoring with the word “peace” 23:15 – Final bell Hosted on Acast. See acast.com/privacy for more information.

In this meditation, I invite you into a practice of micro-relaxation, gently softening the face through careful attention and breath.We begin by noticing how small, precise awareness can bring deep release. As the breath settles, attention moves slowly across the face — the lips, the nose, the cheeks, the eyes, the forehead, the temples and the jaw. Nothing is forced. Relaxation happens not through effort, but through noticing.Tiny muscles release as awareness arrives. The air on the skin becomes a guide, and the breath reminds the body how to soften. Even a small smile can signal safety and ease.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you release tension, soothe the nervous system, and return to gentle presence. 00:00 – Introduction 00:52 – Why micro-relaxation works 01:12 – The bell 01:21 – Ritual gesture 01:52 – Awareness of the breath 02:32 – Breathing with awareness 03:52 – Feeling the air 04:12 – Coolness at the lips 04:42 – Nose and lips 04:55 – The cheeks 05:00 – The eyelashes 05:22 – The bridge of the nose and forehead 05:42 – Noticing frowning 06:00 – Where relaxation happens 06:20 – Softening the forehead 06:45 – Feeling the air on the face 06:57 – The body sensing air 07:27 – The temples 07:52 – The jaw 09:37 – A gentle smile 10:32 – Closing bell Hosted on Acast. See acast.com/privacy for more information.