Let's settle in 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 slowly out through the mouth.

Inviting the jaw to relax and soften.

Let the shoulders be at ease.

As well as the hands and the belly.

As the body relaxes, the breath can

fall back into its natural rhythm.

And in this meditation, we're going to

practice stillness, specifically through

a practice called statue meditation.

In statue meditation, the main

thing we're working on is being

completely still like a statue.

This means not wiggling the fingers,

not moving the tongue and even

trying not to swallow if possible.

And this can be tough and

we don't want to force it.

We only want to do it.

If we're choosing to opt in,

otherwise it can feel oppressive.

So make the choice if this is

something you want to do, and if

not, you can go to the meditation

as normal and move as you need to.

But if you would like to practice the

stillness, find a posture that feels

okay to be still in for some time.

And I'll count down from three.

Once I get to one, that's when

we'll settle into that stillness.

Three, two, one.

So you can bring your

attention to your belly.

Just feeling the sensations

of the inhale and the exhale.

Stabilizing your attention there.

There will obviously be some parts of

the body moving, like the breath, the

belly, the chest might move, the back.

That's okay.

You don't need to be rigid.

In fact, we want a relaxed

awareness, relaxed stillness.

So if you need to invite the

body to soften and it moves

a little bit, that's okay.

But as you notice maybe little discomforts

or restlessness or desire to swallow or

move the tongue, see if you can practice

total stillness within that, watching

it all play out without reacting to it.

And you can use the breath as an anchor

point for your attention when it starts

to get difficult or overwhelming.

So we're almost there.

As we come to the end of the 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 start to reorient yourself

and allow the eyes to open.

Great job doing statue meditation today.

Hopefully as you go about your day,

this will give you a new empowerment to

stand in discomfort without reacting.

Thank you for your practice.

And until we talk again, take care.