Mark Coleman is back today. He is the author of From Suffering to Peace, Make Peace with Your Mind and Awaken the Wild.

He's also the founder of the Mindfulness Institute and has an MA in Clinical Psychology.

Mark has guided students on Five Contents as a corporate consultant, counselor, meditation teacher, and wilderness guide.

He lives in Northern California, and he's here today on life, death, and the space between

podcasts to lead us in a meditation.

So I am very excited for this because I missed my morning meditation and went to the gym instead.

All right, Amy. Thanks.

So let's begin the meditation by finding a comfortable posture

where you can sit with ease and relaxation.

And closing the eyes or lowering the gaze.

And as you turn the gaze of attention inwards, first just simply notice what you're

present to.

Come away of the sounds,

internal sounds, sounds outside,

sounds of my voice.

And noticing how when sounds arise,

they're known quite airfully with attention, with awareness.

You need to think about the sounds

or visualize the source.

Just aware of the sounds coming and going, the silence between the sounds.

And bring that same spacious attention to notice the landscape of your body.

All the sensations that you feel while you're sitting,

...