In this guided visualization practice by Mateo Pistono, you'll cultivate peace within your body through conscious belly breathing and then visualize spreading that somatic tranquility beyond you to your friends, family, and throughout the world.

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Visit Hayhouse.com slash Empower to start listening today. So, Practice, breathway visualization for peace and tranquility.

Find a quiet and comfortable place to sit or lie down.

Close your eyes and begin to bring your attention to your breath.

Take this moment to relax your body,

allowing any tension to melt away.

And then we'll set our intention before the practice, perhaps thinking,

I'm practicing this breath wave to spread peace and tranquility to my

spread peace and tranquility to my family and community.

And then turning our attention to the breathway visualization for peace and

tranquility. Take a slow and light breath in through your nose,

filling your abdomen and ribs from the bottom up.

Exhale through the nose and let the breath go.

Inhailing, feeling yourself from the bottom up, feel your ribs expand in front, on the side, and behind you as you slowly inhale,

then exhale and let go.

One more time, breathing into the belly and feeling the ribs expand in all directions and then exhaling letting it go.

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