Hi, I'm Kino MacGregor. We're at Miami Life Center. Today, I'll be exploring with you how to meditate. Now, when I first heard of meditation, I was totally scared. I thought, "There's no way my mind could totally settle down." But, with practice, just like anything else, you too can attain a deep state of relaxation, and a calm, clear mind. Just like training a muscle, the mind too needs to be trained. And, the benefits of meditation come not from expecting yourself to be peaceful from the beginning, but humbly being willing to put in the work of practicing concentration. A great technique for meditation is to softly allow your eyes to turn down, potentially closing, and bring your attention on the natural flow of inhalation and exhalation. So, if you'll sit in a comfortable position, closing your eyes, and allow your attention to focus inward, so you look at the feeling of the breath as it passes on the in and out of your body. So, for example, gently close your eyes, bringing your mind's attention to the steady flow of inhalation and exhalation. As you bring your mind's attention to the breath, allow yourself to focus even more intently on the area inside your nostrils, along the upper lip, and along your nose. Focusing on this smaller area of attention will sharpen the edge of your mind. As you practice bringing your mind's point of attention on the natural flow of inhalation and exhalation, you're going to give yourself, like, a holiday from the perpetual and repetitive thoughts that run through your mind, simply allowing the mind to focus on a neutral subject, like the breath, will allow you to experience deeper states of peace, and a natural flow that's always available for you just underneath the surface of your thoughts. The single most important thing when you focus on meditation is to understand that what you're engaged in is a deep and powerful training of the mind. It doesn't happen with one day, or even a year, but is, in fact, a lifelong practice that will help you actualize your dreams in the world, and know who you really are at a deep level. I'm Kino MacGregor, and this has been how to meditate.