Let's start by settling

into a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

Slowly out through the mouth.

Inviting the jaw to relax.

Letting the shoulders be at ease.

As well as the hands and the belly.

And just feel the body relaxing a

little bit more into this moment.

Even if there's a sense of tension or

agitation, we can relax around that.

So the parts of us that are able

to soften, can we ground ourselves

there, to hold whatever experience

might be present right now?

As we do settle in, the breath can

come back to its natural rhythm.

Let's just take a few moments to

settle our attention on our breath.

Using it as an anchor

point for your attention.

If the mind wanders, you don't

have to worry so much about

forcing the attention back.

Instead, just see if you can

amplify your presence on the breath.

And over the next couple of minutes, we're

going to practice choiceless awareness.

In this practice instead of focusing on

the breath or any one thing in particular,

you're going to zoom out your attention

and just be aware of whatever arises.

So imagine sitting back in a movie

theater and just watching the movie.

The thoughts, the emotions,

sensation, sounds, all of it.

If it gets confusing at all or hard,

you can redirect the attention back

to the breath or any one point to

stabilize and then zoom out again.

I'll give you some time to practice.

As we come to the close of our meditation,

let's take one more deep breath together.

In through the nose.

Slowly out through the mouth.

And when you're ready, you

can start to reorient yourself

and allow the eyes to open.

Great job.

You can take as much time as you need

to be still before you transition.

And until then, thank you for

your practice and take care.