This video guides viewers through a calming meditation exercise, focusing on breath awareness and sensory observation. It encourages mindfulness by gently observing one's breath, heart, and surrounding sounds without judgment.

Sit comfortably and softly close your eyes. Begin to focus on your breath, tuning in to how it feels as it enters and exits, allowing your belly to be soft and loose, feeling it expand as you breathe in and contract as you breathe out. As you observe your breath, just allow yourself to notice whatever you notice about your breath, without judgment. You are practicing being the role of the gentle, neutral observer, letting whatever is throughout this practice simply be. Now begin to let your focus center in on your hearing. What do you notice? In addition to the sound of my voice and the music, what other sounds can you hear? Perhaps your breath, ambient noise in the room, maybe you can even hear your heart beating. Either way, you begin to turn your awareness towards your beating heart, just noticing how it feels, no judgment, just allowing, as you keep your rhythm of breath soft and natural. Now you allow your focus to shift from feeling how your heart feels as it beats, to feeling how your tongue feels.