Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it's comfortable to do

so, you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And out through the mouth.

Inviting the jaw to relax.

Let the shoulders be at ease.

And invite the hands and belly to soften.

Giving the body full permission

to disengage, to let go.

As we deepen our awareness of

being here in the present moment.

It doesn't mean that we're denying the

future and the past, but just recognizing

that all of that happens right here.

Our life is only ever

happening in this moment.

You can't live in the future.

You can't live in the past.

They're just ideas in the present.

So as we deepen into this meditation

today, we're going to do a noting

practice, which very simply involves

putting mental labels on the

different experiences that arise.

So as you're breathing right

now, with every inhale, just

label it as rising, belly rising.

And then on an exhale label it falling.

Rising, falling.

If the mind gets caught up in a

thought and you start thinking

about what you're going to do after

this, just label it, thinking.

Rising, falling, thinking.

Back to the rising, falling.

In this way we're just labeling

our experience for what it is.

With bare attention, not

creating any extra story.

I'll give you some time in

silence to practice this.

Labeling the breath and the thoughts.

Okay.

So as we come to the end

of the meditation, just

start to reorient yourself.

We'll take one last breath.

In through the nose.

And slowly out through the mouth.

And when you're ready, you

can invite your eyes to open.

Notice your surroundings.

And welcome back.

Great job.

As you go about your day today, you can

practice this, especially when you find

yourself caught up in thoughts, just

give them a mental label, thinking, and

then come back to the moment as it is.

Thank you for your practice.

And until we talk again, take care.