Let's start by finding

a comfortable posture.

And this could be sitting

down, lying down or standing.

If it feels comfortable to do

so, you can close your eyes.

And we'll take a deep breath together.

In through the nose.

And out through the mouth.

Inviting the jaw to relax.

You can let the shoulders be at ease.

As well as the hands and the belly.

Letting the breath settle

into its natural rhythm.

And the invitation is going to be to make

an intention for your practice today.

This might be kindness,

focus, presence, compassion.

Whatever feels inspiring to

you, bring that to the forefront

of your mind right now.

And as we practice, let this

intention inform your quality

of awareness and attentiveness.

As we settle our attention on the breath.

Just feeling the soft rhythm of

the belly, inhaling and exhaling.

Letting the mind be still.

Where at all you need to do

is to be present to one thing.

Your body breathing.

Let's expand our awareness now to sound.

Just noticing what it's like to hear.

And in whatever way you can,bringing your intention into

how you're aware of hearing.

Sound is not a distraction.

We cultivate our presence through

sound, not in spite of it.

And lastly, just think of an

intention that you would like

to bring into your day today.

Maybe it's the same one you created

in this meditation or something

different you'd like to carry with you.

We'll take one more deep breath together.

In through the nose.

And out through the mouth.

Great job.

Carry this intention with you today.

Let it inform your actions

and how you show up.

Thank you for your practice.

We look forward to seeing you back

for tomorrow's Daily Mindfulness.

And until we talk again, take care.