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Speaker 1: Appoche production. Hi, I'm Jennifer Cray. Welcome to your evening mantra.

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Speaker 1: Close your eyes or lower your gaze. Relax your eyes,

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Speaker 1: relax your ears, relax your jaw, relax your shoulders down,

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Speaker 1: and bring your attention to your breath. Drawing your breath

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Speaker 1: down into your belly so that the air fills your

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Speaker 1: belly out and when you breathe in your belly button,

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Speaker 1: dress in and up towards the lungs. An invitation to

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Speaker 1: deepen your meditation practice, to be still for an extra

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Speaker 1: minute after this meditation ends, or to commit to another

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Speaker 1: time of meditation this afternoon, or if you have a

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Speaker 1: practice already, to enrich it in some way. Research and

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Speaker 1: studies have shown that meditating promotes healthy gene expression, down

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Speaker 1: regulating disease promoting genes. It also repairs and lengthens telomeres,

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Speaker 1: which are the caps on the ends of our DNA.

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Speaker 1: Telomeres protect the genetic messages and provide chromosome stability. Aging

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Speaker 1: and stress shorten our telomerors. Meditation just doesn't stop the shortening,

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Speaker 1: it actually lengthens and improves them. This means that our

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Speaker 1: genes will be better for longer. It has also been

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Speaker 1: shown that meditators increase the gray matter and the brains,

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Speaker 1: sometimes having more gray matter than people half their age.

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Speaker 1: Meditation keeps you youthful. I like to share with you

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Speaker 1: a quote, but I love you should sit in meditation

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Speaker 1: for twenty minutes every day, unless you're too busy. Then

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Speaker 1: you should meditate for an hour. When we're too busy,

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Speaker 1: it is the most beneficial time to breathe and meditate.

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Speaker 1: Today's mantra, I enrich my meditation practice. Repeat to your self,

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Speaker 1: either out loud or in your mind. I enrich my

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Speaker 1: meditation practice. Follow us on Instagram at your morning mantra.