So just taking a moment

to settle into your seat.

And remembering to sit

upright rather than slouching.

And when you're ready, just

gently closing the eyes.

And now just taking three

deep, slow, full breaths.

So breathing in.

And breathing out.

And taking two more breaths

like that in your own time.

And with each exhale, can you get a sense

of allowing any tension or tightness in

the body to soften a little and let go.

A softness in the jaw.

And the shoulders.

In the belly.

In the whole body.

And letting your breath now just

return to its own natural rhythm

and pace as you continue now

to just stay in touch with it.

Dropping your attention right inside

the feeling of the breath in the belly

or wherever you feel the sensations

of the breath the most easily.

Following the sensations of the

breath as it enters the body.

And as it 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 stay with

the feeling of the breath instead

of being pulled away from it.

And from time to time, you'll

probably find that you get caught

up in mind wandering 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 breath.

And as this meditation begins to draw to

a close, just take a deep, slow breath in.

And as you exhale, just bringing

small movement into the body.

Maybe wriggling fingers and toes.

And take a moment to notice

how you're feeling after taking

this time out for meditation.

When you're ready, opening the eyes.

So if we've been stuck on autopilot

mode a lot, we might feel that we have

no choice but to be pulled around by

our thoughts and emotions all the time.

But we do have a choice.

And it's this ability to choose

not to be pulled around how we're

cultivating through mindfulness.

And with time and practice, you'll

be able to stay more grounded in the

present moment and therefore, you'll

be less reactive, more centered and

more at ease as you go about your day.

Well enjoy your day.