[ John looks around, pretty satisfied with the turnout, and smiles when no one raises their voice, at first. They'll get there. ]

One of the things I hear a lot about meditation is that people don't think they can 'shut their brain off'.

[ Yes, he does do the air quotes. ] But the thing is, you don't have to. Have your thoughts, think them. They can be positive or negative, happy and sad. Just let them happen. But don't hang on to them. Focus on your body, and imagine the thoughts are clouds, that you're watching pass overhead.

[ He pauses - he keeps on speaking slowly, keeping his voice steady, rhythmic. ]

I'll guide you through a series of short exercises. Get yourself comfortable - if you lie down, put your feet on the ground, knees raised. Close your head, or don't, whatever you prefer. Let's start with breathing.