By Austin Hargrave,Joe McGovern

Copyright thewrap

We start with looking around this room to see if there’s anything that you haven’t noticed before.

Then we look at the people around us. Go to your left, to your right, in front of you and behind as well.

And if you’d like, put a hand on the center of your chest.

And only if you feel comfortable, gently close your eyes.

Let the weight of your body become a little heavier in your seat.

And feel the ground underneath your feet. The city of Toronto, holding you safe and strong.

And now we’re just gonna take three deep breaths together. On the out-breath, we will sigh out loud. Feel the vibration of our own voice in our chest. And also the vibration of the voices of our neighbors.

Breathe in together. And sigh out loud. One more, breathe in, sigh out.And now on this last one, see if you can find one layer of responsibilities and pressure to drop away from you. Know that you don’t have to carry it alone.We have each other right now. We are all together.Breathe in. And sigh out.

And now feel the warmth that has gathered on your palm as it’s against your chest.Gently, say to ourselves: This is my heart. These are our hearts.

All of our emotions and feelings are welcome.

And when you are ready, slowly open your eyes.

Look around the room again. Look to our left, look to our right, in front, behind.

Our hearts are so full because of you. Thank you.