Let's start by finding

a comfortable posture.

This could be sitting down in a chair or

on the floor, or it could be lying down

in a bed or standing, if you prefer that.

But something that allows you

to feel alert, but also at ease.

And if you're sitting, we might say

sitting upright, but not uptight.

If it's comfortable, you can

invite your eyes to close.

And we'll start by taking

a deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

The teeth don't need to

be clenched right now.

Inviting the shoulders to be at ease.

As well as the hands and the belly.

And we'll let the breath fall

back into its natural rhythm.

You don't need to try to deepen it

or breathe in a way that you think

is appropriate for meditation.

Just let the breath be natural.

And all you're doing is bringing

a gentle awareness to the

fact that you're breathing.

If you'd like, you can even

place one hand on your belly to

feel the breath more vividly.

As the mind wanders, you just gently

notice it with kind awareness.

The thoughts will come up.

You just say, Hey, thoughts.

And direct the attention

back to the breath.

Just this moment.

Just this breath.

And in this meditation, we're really

exploring developing our stress container.

That is this capacity within us to

hold what we're experiencing with

love and compassion and care, rather

than forcing it out or creating

more tension by resisting it.

So take a moment to notice any stress

that might be in the body or in the mind.

And just what that feels like.

It could be an accumulation of stress

from earlier today or stuff from

years ago that's just weighing heavy.

Whatever you notice any

stress that's there.

You might feel the tendency to

contract around it, to try to

turn the attention away from it.

Instead, just meet it with a smile.

Say, Hey, stress.

I see you.

I know things have been tough.

I know you're worried.

I know there's a lot

going on, but we're okay.

I appreciate you doing your job.

I'm just going to be here with you.

Just notice what it's like to take

that relationship to your stress.

Recognizing that who you are

is different than the stress

and bigger than the stress.

There's a part of you that can hold the

full experience without drowning in it.

And you're just practicing

connecting to that part of you.

So let's take one more

deep breath together.

In through the nose.

And out through the mouth.

And when you're ready, you can

allow your eyes to open again.

As you go about your day, see

if you can practice cultivating

this stress container.

When you feel stress, instead of

immediately fighting it or pushing

it, just meet it with kindness, with

compassion and connect to that part

of you that is bigger than the stress.

Thank you for your practice.

And I'll talk to you soon.

Take care.