Let's get started by finding

a comfortable posture.

This could be sitting down,

lying down or standing up.

And as always, if it feels

comfortable, you can close your eyes.

And we'll take one deep breath

together as a way to settle in.

Breathing in through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Let the shoulders be at ease.

And invite the belly to soften.

Giving yourself full permission to

be here and to be you right now.

The theme of this meditation is that

meditation is not about feeling good.

It's certainly okay if we do feel good

and we are practicing overall to feel

better in our life, but in the moment it's

about meeting the experience that arises.

Not fighting, not pushing, not grasping.

This is what leads to a

different kind of happiness.

So even as you're listening to these

words, notice, what it might feel like

to embody that relationship through

your own internal experience right now?

Even in the short period of silence

we just had there, you might

notice different experiences arise,

different emotions, different little

sensations throughout the body.

And it all creates a bit of a

wrestling match for the mind.

So see if you can watch this, how the

mind gets into pushing experience or

getting cranky with the experience.

And instead, we can practice offering

a light smile to whatever arises,

especially the uncomfortable experiences.

This can be a smile on

the inside of your mouth.

Whenever something arises, a new

experience or something that doesn't

feel as comfortable like restlessness,

discomfort, we're practicing, softening

our awareness into it, embracing it.

Bringing awareness to that

experience in a non-reactive, open

and compassionate kind of way.

Before we close, let's take

one more deep breath together.

In through the nose.

And slowly out through the mouth.

And when you're ready, you

can let your eyes open again.

Well done.

As you go throughout your day

today, try to bring this quality

of awareness to your moments.

It's not about the experience, but

how we relate to the experience

that creates a deep well-being.

Thank you for your practice.

And until we talk again, take care.