So now just finding a comfortable

position for this meditation.

And when you're ready, allowing

the eyes to gently close.

And as a way of gathering your awareness

more fully to the here and now, just

taking three deep, slow, full breaths.

So breathing in.

And breathing out.

And just taking two more

breaths in the same way.

And seeing if you can follow

the flow of the breath all the

way in, and all the way out.

And at the end of the next

exhale, just letting the breath

return to its own natural rhythm.

Shifting your attention all the way

down into the soles of the feet.

And just being aware of any

sensations that are there.

Exploring all the sensations in this

part of the body for a few moments.

And then scan the attention upwards.

Bringing it into the ankles.

The lower legs.

The thighs.

And scanning the pelvic

area and the sit bones.

And the back.

And the belly.

That bottom area of the torso.

Now scanning the upper part of

the torso, the chest and the back.

And then feeling into

the arms and the hands.

The shoulders, the neck and the head.

And once you've completed the length

of the body, you can begin scanning

downward slowly in your own time.

Scanning the body from top to bottom.

Tuning into any and all sensations

you find with a kindly curiosity.

And as best you can, just noticing

what sensations are here without

trying to change or control anything.

Just letting it all be exactly as it is.

It's not so important what

kinds of sensations are here.

And we're not trying to get all

pleasant sensations and make

the unpleasant ones go away.

Instead, we're learning to observe

sensations as they are moment by moment

without automatically reacting to them.

So just continuing to scan the body,

noticing sensations without mental

commentary about the sensations.

Just feeling what's here to

be felt, moment by moment.

As you continue to develop non-reactivity

through mindfulness practice, you'll

find yourself becoming less reactive

to the ups and downs of life too.

When difficulty comes your way,

you'll be more able to handle the

challenge with wisdom and calm, and

you'll be better equipped to maintain

peace of mind in all circumstances.

And as this practice now comes to a

close, just taking a deep breath in.

Breathing out, wriggling fingers and toes.

And blinking open the eyes.

And take a moment to notice how you feel

after taking this time out for meditation.