Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

And if it feels okay today,

you can close your eyes.

And we'll start by taking

a deep breath together.

In through the nose.

And out through the mouth.

Inviting the jaw to soften.

Let the shoulders be at ease.

Let the hands and the belly relax.

And release any extra

tension you might be holding.

The exhale is a great way to do that.

With each exhale, feeling the

body, relax a little more deeply.

Letting the breath fall back

into its natural rhythm.

In this meditation, we're going

to be working with the mantra,

Right now, it's like this.

So just start by bringing

your attention to your breath.

If you'd like to place one

hand on your belly, you may.

And if you'd also like to focus

on something else, like the

sensations in your body, or sounds.

You're welcome to make that

your object of awareness.

With each exhale of the breath,

we're settling in more deeply.

And periodically you'll just say to

yourself, right now, it's like this.

Which I like to see as an

invitation for us to experience

the moment exactly as it is.

Right now, it's like this.

See what it's like to say that

for yourself in your own mind.

So we don't need to

repeat this over and over.

As we're focusing on the breath, mind

wanders, and then we bring it back.

Periodically we might just drop

this into our awareness, the

phrase, right now, it's like this.

If something changes in your experience,

if it gets uncomfortable, there are

sounds or perceived distractions and

just saying, right now, it's like this.

Right now, it's like this.

Let's take one more deep breath together.

In through the nose.

And out through the mouth.

When you're ready, you can

invite your eyes to open again.

So great job today.

As you go about your day, see what

it's like to bring this mantra

into your moments, especially

during the difficult ones.

Right now, it's like this.

Thank you for your practice.

Until we talk again, take care.