 This meditation is for relaxing the mind and body and giving you a break from the chaos of life around you. Find a quiet space and get into a comfortable position sitting or lying down. Relax your hands on your knees or down at your sides with your palms facing up and close your eyes. Take a deep breath in through your nose letting the air fill your lungs and belly as much as you can and hold your breath for three seconds there. Three, two, one. Now exhale through your mouth until you feel there is no breath left in your body. Take one more slow deep breath in through your nose and fill your lungs and belly completely. Hold it for three seconds, three, two, one and as you exhale through your mouth feel the tension and stress flowing out of your body. Now take a moment to notice your body. What are you feeling? Do you feel tension or pain somewhere? Do you feel heat or coldness or a tingling sensation as you relax? Any sensation is okay. Recognize these sensations and adjust your body if necessary. Now bring your focus back to your breath and let your deep breathing release tension from your body. Feel the air enter and exit your body and slow your heart rate into a smooth rhythm. As you keep breathing relax your eyebrows, relax your face, relax your jaw, relax your neck, relax your shoulders, relax your arms, relax your chest, relax your abdomen, relax your hips, relax your thighs, relax your knees, relax your calves, and relax your toes. Your body and mind are now fully relaxed. You are here in this moment of time and space. There may be chaos happening around you, but it is separate from you. Whatever may be happening in your life you deserve this break from the chaos. Keep focusing on your breath and with each exhale breathe out any tension. If you notice thoughts arising in your mind or negative emotions arising within your heart simply acknowledge them. Your thoughts are not you, they are yours. Your emotions are not you, they are yours. Your outside circumstances are not you, they are yours. You have the power within your brain to take ownership of your thoughts, emotions, and circumstances. Place your hands on your heart and quietly say to yourself, I am calm, I am relaxed, I am peaceful, I am here in this moment right now. Now take a deep breath in through your nose and exhale a long deep breath out through your mouth one more time, deep breath in and exhale. Rub your palms together quickly to make your hands hot and wiggle your toes to awaken your body from your meditation. Open your eyes, your mind and body now feel relaxed from all the chaos happening around you. This is a brand new moment, you can do it.