Let's begin 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 now.

And we'll take one deep

breath together to settle in.

Breathing in through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

The teeth don't need to be clenched.

Inviting the shoulders to soften.

As well as the hands and the belly.

And overall, you can just give

the entire body the invitation

to disengage, to relax.

And as the body falls into

ease, you can let the breath

fall into its natural rhythm.

We'll spend a few moments, anchoring

our attention on the breath as a way to

stabilize our focus and our presence.

In this meditation, we're exploring

the four pillars of presence - focus,

allowing, curiosity and embodiment.

So as you rest here, check in with

yourself and see, am I focused?

And what would it be like to bring more

focus and attunement to this moment?

It could be on the moment itself,

or it could be on the breath.

So really getting precise

in your awareness.

And then we have allowing.

Are you in an allowing

relationship to your experience?

One of balance, ease, where

you're not resisting what

arises and not holding onto it.

Just like a clear screen and

wind moves through it as it will.

So connecting to that.

And what sort of adjustments might you

need to make to become more allowing?

We also have a curiosity.

The thing that brings us closer

to our present moment experience.

So, what might it be like to amplify

your curiosity in this moment to

increase the gentle wonder of what

is this moment like right now?

And lastly embodiment.

Experience this moment with all of

your senses and the felt sense of

this moment, sensations, emotions.

Making space for all of it.

So let's take one more

deep breath together.

In through the nose.

And out through the mouth.

When you're ready, you

can open your eyes again.

Great job today.

See if you can practice these four

principles in your day to day life.

Thank you for your practice.

And until we talk again, take care.