Let's start by finding

a comfortable posture.

This could be sitting down,

lying down or standing.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep

breath together to settle in.

Breathing in through the nose.

And out through the mouth.

Inviting the jaw to soften.

Letting the shoulders be at ease.

As well as the hands and the belly.

You can even do a quick mental sweep

of your body, noticing any tension

that might be there breathing into

it, and then relaxing it on an exhale.

As the body starts to relax, the breath

can settle into its natural rhythm.

We'll take a few moments to anchor

our attention in the present

moment by tuning into the breath.

You can place one hand on

your belly if it's helpful.

And all we're doing is practicing

bringing our full presence to

the sensations of breathing.

As the mind wanders, we gently bring

it back to this breath, in this moment.

Don't worry about doing it right.

As long as you're bringing presence

and awareness to the experience,

you're practicing meditation.

One thing we do want to try to do

is catch our mind as quickly as

possible when it wanders off into

thoughts, ideas, and judgment.

As soon as we notice that,

just a gentle returning back

to the breath, not forceful.

Not beating ourselves up for it.

Just, Oh, there goes the mind,

and now we bring it back.

As much ease in knowing that

the mind has wandered as there

is in being with the breath.

And the theme of this meditation

has to do with surrender.

Very often in life, our

egos want to control things.

We work very hard to manufacture

our moments to be exactly as

we want them to be as a form of

cultivating safety, perceived safety.

But the reality is we don't have

as much control as we think.

And there's a lot of ease that

can come from just surrendering

to the flow of this moment.

So see what it's like to bring

that quality of awareness

and to being with the breath.

Completely letting go

of having to be perfect.

Perhaps even letting go of

the idea that your meditating.

And instead, what if just awareness

was meditating, it was just happening.

And you surrendered to this vast awareness

that just knows what is happening.

Don't worry about trying to do anything.

Just sit back and let

the breath come to you.

Completely surrendering to the process.

Before we close, let's take

one more deep breath together.

In through the nose.

And out through the mouth.

When you're ready, you can

invite your eyes to open again.

Great job.

As you go about your day, see what

it's like to bring this quality

of surrender into your moments.

It doesn't mean you don't try to

get things done, but there's a

spaciousness around what you're doing.

And there's a sense of the

doing coming out of just being.

I'll let you explore

what that means for you.

As always, thank you for your practice.

And until we talk again, take care.