This meditation begins with a few minutes of movement.  You should feel no strain.  Be sure to release the posture if it feels at all uncomfortable.

As you continue, you’ll be guided to relax and feel deeply inside and settle your attention on a focal point of breath, sound or feeling.  Occasional reminders will call your awareness back to the here and now.  In the final minutes you’ll refresh the practice and explore a quality of deepening relaxation and spacious awareness.