Carmen Vaughan: Hi, I am Carmen Vaughan and I am here today to show you how to meditate quickly and easily. I am sitting here with my friend and colleague Suzanne Corkin who has agreed to help me out today by demonstrating the technique I am about to show you. I am going to be guiding into a meditation called Mindfulness Meditation. It is one of the oldest meditations around and it makes use of our own breath, as the focus of attention. Normally after guiding Suzanne into meditation I would be allowing time for her to penetrate the experience at ever deeper levels. However because today this is just a demonstration and we have time limitations, we will not be allowing for that. So Suzanne are you ready to get started.
Suzanne: I am ready.
Carmen Vaughan: okay, alright what I would like you to Suzanne is to make yourself comfortable, sit in an upright position if you can because that allows the flow of energy to travel less hindered in your body, okay. I want you to sit up straight and close your eyes and just breathe normally the way you usually do and as you are sitting there I want you to pay attention to the chair that you are sitting and how it feels against the back and the buttocks, I want you to notice that you feet are resting comfortably on the floor and gently I want you to bring your focus of attention to your own breathing. Easily pay attention to your own breathing, Notice that you breathe in and you breathe out, breathing in and filling your lungs with air, breathing out, letting the air go, easily observe your own breath. If a thought or a feeling or a physical sensation arises don't try to resist it, just notice and refocus back on your breath. Now Suzanne, I am going to ask you to very slowly and carefully let yourself come back into the room and open your eyes. So now that you know how easy it is to meditate, I would like to take a few minutes to talk about some meditation recommendations on how to make this a regular practice in your life.