Let's start by finding

a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay to do so,

you can close your eyes.

We'll take a deep breath to

settle in .In through the nose.

Out through the mouth.

Inviting the jaw to relax.

The shoulders can be at ease.

As well as the hands and the belly.

Giving your body permission to

let go for this period of time.

The breath can be at its natural rhythm.

And we'll take a few moments to settle

our attention in the present moment.

You can focus on your body breathing

or use something else as an anchor

for your attention, like tuning into

sound or some part of your body making

contact with the floor or your seat.

When the mind wanders, we give

it a soft acknowledgement.

And then use that awareness

to bring the attention back.

This moment, this breath.

In this meditation, we're going to be

cultivating equanimity, this ability

to be grounded, amid the changing

landscape of our experience, and to

help us cultivate this quality of mind,

we're going to use a phrase talked

about by the teacher Vinny Ferraro.

That phrase is: this

moment it's like this.

This moment it's like this.

And so you can continue focusing

on your breath or some other

experience, but periodically dropping

this phrase into your awareness,

this moment it's like this.

This is especially helpful if

you're feeling something difficult.

We can meet that

experience with awareness.

Acknowledge it.

This moment it's like this, not

forever, not necessarily, even

for a few more moments, but

just right now, it's like this.

As we come to the end of our meditation,

let's take one more deep breath together.

In through the nose.

Slowly out through the mouth.

When you're ready, you can reorient

yourself back into the space

and invite your eyes to open.

Great job.

As you go about your day to

day, periodically try to drop

this phrase into your awareness,

this moment it's like this.

It will help you make more internal space

for whatever the current experience is

rather than trying to compartmentalize

it, suppress it or fight it.

Thank you for your practice and take care.