Let's start by settling

into a comfortable posture.

This could be sitting,

standing or lying down.

As always, if it feels okay to

do so, you can close your eyes.

And we'll begin by taking

one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to soften.

The teeth don't need to be clenched.

Letting your shoulders be at ease.

As well as your hands and your belly.

Now there are a number of things we

can attend to in any given moment.

And the fact that you're here

meditating means you've chosen one

thing over other possible things.

However, you may still feel like

there is someplace else you should be,

something else you should be doing,

something more that should be happening.

So we're really going to try to refine

our focus and concentration to the

simplicity of actually being here.

The way we'll do that right now is by

labeling our experience as it's happening.

So if you happen to notice the

breath in your awareness, you

can label it, inhale, exhale.

If you notice a thought,

you can label it, thinking.

If there's a sound, you

can label it, hearing.

And so in this way, whatever

arises, we're bringing our attention

directly to that and labeling it

for what it is in this moment.

So I'll give you some time

in silence to practice this.

And again, remember we're labeling

whatever arises, emotions, sound,

sensory experience, thought, sensation.

Have some fun with it.

So as we come to the closing

of our meditation, 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

invite your eyes to open again.

Great job today.

So the paradox of choice is real.

There are always a number of options

that we have in any given moment.

And while we might associate more

freedom with more options, sometimes

those extra options can paralyze us,

not cause us to take action or feel

unsettled with what is here today.

As you're going about your life, see

if you can actually be where you are

and commit to giving yourself over

to the fullness of that experience.

You can even label the moment as

it's happening to help deepen your

concentration on what's going on.

So thank you for your practice.

Great job.

I'll talk to you soon.

Until next time, take care.