"Now close your eyes," he encourages gently. His own eyes slip closed, sending him into the dark. "Listen to the world around you. The sound of my voice, my breath, your own. The wind through the trees, the leaves rustling against one another. The sound of the water lapping at the edge of the pool."

For a beat, he's silent, allowing them both time to settle into their breath.

"Don't worry about thinking about anything in particular," he says. "If your mind wanders, be aware, gently guide it back to your breath, but don't berate yourself for it. It's only natural, our minds are wild and wonderful places and we have many fascinating thoughts. Just bring yourself back with kindness, with gentleness."