Let's start by settling into 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 a deep breath together to settle in. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As your body settles in, you can let your breath come back to its natural rhythm.

And see if you can feel yourself settling in a little more deeply to this moment. In today's meditation, we're going to explore bringing more stillness into our practice. When we're completely still, inevitably some discomforts may arise. Like an itch, a little bit of pain in the knees or the back. And we're always welcome to take care of ourselves.

However, this is a great opportunity to work with discomfort. Practice relaxing into it, and not immediately turning away from it, which develops a new sense of confidence. So if this feels okay for you, you can settle into a more still posture right now, knowing that we're going to rest in this posture for a couple of minutes. And you're welcome to anchor your attention wherever you'd like, could be the breath, or it could be an open presence, choiceless awareness kind of meditation, where you just notice whatever arises. The key thing here is the stillness more than anything else.

So as the urges arise to scratch or to get up or to adjust your posture, you're bringing curiosity to what that urge feels like and what it's like to be with that discomfort and relaxing into it. Taking a deep breath around the discomfort is a great way to do that. I'll give you some time in silence to practice. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.

And slowly out through the mouth. When you're ready, you can reorient yourself back into this space. And invite your eyes to open. Good job. So resting in stillness can be difficult.

But it creates a really powerful container to explore being with discomfort in a safe way. The more we're able to do that in our meditation practice, the more we're able to be with discomfort in real life and not immediately turn away from something when it becomes painful. And the unfortunate reality is that many of the important things we need to do in life are not always comfortable. So see if you can bring this new resilience into your day to day, even if it's in a small way. You're doing great.

Thank you for your practice. And until we talk again, take care.