So now just settling into

a comfortable position.

And allowing the eyes to gently close.

And as a way of gathering your awareness

more fully to the here and now,

taking a deep, slow, full breath in.

And a long steady breath out.

And now beginning to tune your

awareness in to all the different

body sensations you can feel.

And just inviting you now to begin

to scan slowly through your body

with a kindly and curious awareness.

And as you scan through your body

sensations, you might like to find

a particular sensation and just hold

attention here for a few breaths.

And really opening up to the sensation.

A little bit like a detective

becoming really curious about feeling

the nuances of this sensation.

And if there's something a little

unpleasant, just see if you

can gently open to it, making

room for it in your experience.

So not struggling with it, just allowing

it to be here and gently listening to it.

And when you're ready, if you care

to, moving on to a new sensation.

And listening to it, honoring

it and letting it be felt.

And as you do this, there's no need

to get into any mental commentary

about the sensation in the body.

Simply getting in touch with

them and feeling them fully.

That's what's most important here.

Because for many of us, it can

be a habit to ignore instead

of honoring our feelings.

Emotions, and sensations can be like

guides and the body has its own wisdom.

And this wisdom grows the more you

listen to your feelings, intuitions and

sensations with an open-heartedness.

So continuing tuning into body sensations

and allowing them to be held in an

open, receptive and kindly awareness.

Being open to what the

body may have to teach you.

So if you're tired, perhaps

there's a need for more rest.

If you have a gut feeling that wants

some attention, maybe tuning into that.

Or maybe there's an emotion that you've

been pushing away, and if so, can you

just allow it to be felt and known?

In practicing mindfulness, you're

practicing learning to listen to and trust

your own feelings and your own being.

And as this practice now comes

towards the end, just notice

how the mind and body feel after

taking some time out to tune in.

And then taking a deep, slow breath in.

Steady breath out.

And beginning to move

the fingers and toes.

And then blinking open the eyes.

And perhaps making an intention

to continue this practice of

self-awareness and self-trust, taking

it with you into the day ahead.

Wishing you a great day.

Thank you for your practice.