Let's begin by finding

a comfortable posture.

This could be sitting,

standing or lying down.

If it's okay to do so,

you can close your eyes.

And let's take one deep breath together.

In through the nose.

And slowly out through the mouth.

Let's invite the jaw to soften so

that the teeth aren't clenched.

Allow the shoulders to drop a bit.

And the hands and the

belly can be at ease.

We're giving our bodies permission

to let go, to not have to grip or

try to get anywhere in this moment.

And just feel what it's like to be still.

There may still be a felt

sense of momentum from the day,

the week, the last 30 years.

Just feel some of that.

Having the opportunity to be felt, let

it wash through you like a wave moving

into shore and then retreating back.

In this moment, you don't need to fix

anything, you don't need to become anyone.

Any transformation that's happening from

this practice is coming from meeting

your moments deeply with presence,

compassion, curiosity, and acceptance.

In this meditation, we're going

to be tuning into neutral moments.

Very often we're conditioned to

just experience or pay attention

to the positive or the negative.

BUt what's it like to maybe

appreciate that space in between?

It has less affect and just sort of is.

As you rest in this moment, notice

how your mind might label it.

Is it pleasant?

Unpleasant?

Or neutral?

As a sense of neutrality arises in the

practice, we're just exploring being with

that and actually maybe appreciating it.

For the next 30 seconds.

Just see if you can savor

the simplicity of neutrality.

Let's take one more deep breath together.

In through the nose.

Out through the mouth.

Great job.

When you're ready, you can open your eyes.

And as you go about your day

today, see if you can notice these

neutral moments as they arise.

Instead of passing them by quickly,

try to savor them, appreciate them

and give them as much presence

as you might any other moment.

Notice how it changes and

transforms your experience.

Thank you for your practice.

And until we talk again, take care.