So just taking a moment to settle into your seat. Seeing if he can sit upright rather than slouching. And when you're ready, just gently closing your eyes. And then taking three deep, slow, full breaths as a support to really settling in here for the meditation. Just taking those breaths in your own time.

So following the flow of each breath in. And out. And with each exhale, can you get a sense of allowing any tension or tightness that might be held in the body to just soften even just a little bit and let go. A softness in the jaw. And in the shoulders.

The belly. And the whole body. And at the end of this next exhale, just letting your breath return to its own natural rhythm and pace, but just still being attentive to it. So dropping your attention now right into the feeling of the breath moving in the belly. Or if there's elsewhere in the body that you feel the sensations of the breath more easily, just allowing your attention to settle there.

And following knowing the sensations of the breath now. As the breath enters the body. And the breath leaves the body. In. And out.

And as you continue to follow the breath, just see if you can begin to notice if any thoughts or distractions start to pull on your attention. And see if you can have a kind, open and curious attitude to watching this attentional pull when it comes. And as best you can just staying with the feeling of the breath instead of being pulled away from it. And from time to time, you might find that your mind gets caught up in thinking, in mind wandering, and no problem. Each time you find yourself lost in wandering thoughts, just notice the thought that distracted you.

And gently land your attention back on the feeling of the breath. As this meditation begins to draw to a close, just taking a deep, slow breath in. And as you exhale, just beginning to wriggle the fingers and toes. And take a moment to notice how you're feeling after taking this time out for meditation. And gently opening the eyes, when you're ready.

So when our mind wanders, it often pulls us into places we really didn't want to go like stress, anxiety, or negativity. And we may feel that we have no choice but to be pulled around by our thoughts and emotions all the time. But we have more choice than we often realize. And it's this ability to choose not to be pulled around that we're cultivating through mindfulness. So with time and practice, you'll become more able to stay grounded in the present moment.

And therefore, you'll be less anxious and more calm and centered as you go about your days. Wishing you a really wonderful day.