Pay close attention to what it feels like when you breathe in and out.

Try a longer version of the previous exercise.

Use a "focus rock" and notice all the little details you see.

Continue practicing with your "focus rock" and discover what else you see.

Examine all the sensations you feel and all the things you see as you breathe.

Try a longer version of the previous exercise.

Explore the magic of the present moment and see what you discover.

Consider the many benefits of using meditation to pay attention.

Discover the ways in which we're all connected to the world and other people.

Learn how to send friendly wishes to someone you really like.

Extend your sharing of friendly wishes to everyone in the world.

Learn the power of sending friendly wishes to ourselves.

Learn how to take a break from thinking about the thing you're worried about.

Examine what worrying feels like and notice tightness in your body.

Settle in and notice your body lying down, preparing to go to sleep.

Practice sharing friendly wishes while preparing for a restful sleep.

Practice connecting with yourself, the people around you, and the whole world.

Learn how to practice meditation while walking.

Continue learning how to practice meditation while walking.