So just starting now by finding as

comfortable a position as possible.

And if you care to, just

lightly closing the eyes.

And as a way of settling in here a

little more fully, just inviting you

to take three deep, slow, full breaths.

So breathing in.

And breathing out.

Two more breaths like that.

And then at the end of this next

exhale, just settling your awareness

right into your body and right down

into the contact points between

your body and the ground beneath.

Just feeling all of the sensations

at those contact points.

Grounding your awareness right

here and now in the sensations

of the contact points between

body and the surface beneath.

And now beginning to slowly scan

your attention around your body.

And noticing the touch

of clothing on your skin.

All the different textures and sensations.

And now feeling the breath flowing

in and out of the nostrils.

And perhaps noticing the subtle

change in temperature between

the in-breath and the out-breath.

The breath is a little cooler on the

inhale, a little bit warmer on the exhale.

And then take a moment to tune

into the sounds all around you.

Just taking in the song of this moment.

From time to time, you might notice

your attention wander away from

listening to sounds and gets caught

up in thinking, not a problem.

As soon as you notice this,

just take a second to notice

what thought pulled you away.

And then simply bring your focus

back to listening to sounds,

just for a few more moments.

So we've been using an awareness

of our sense perceptions to really

anchor us in mindful awareness.

And in our daily lives, there are

many ways in which we can use our

senses to help us become present.

So the next time you're stuck in traffic,

instead of worrying or ruminating or

cursing the traffic, you could simply

feel your hands on the steering wheel or

feeling the breath in your body, and take

a moment to cultivate presence and calm.

Or perhaps you could notice the

colors and the sounds all around

you on your lunch break today.

And really try and remember that

you can use this awareness of your

senses as a mindfulness reminder.

This cultivation of mindfulness through

your senses is not only a really powerful

way to wake up to the present moment,

but it's also one of the most enjoyable.

So now, just gradually bringing

this meditation to a close

by taking a deep breath in.

And as you breathe out, beginning

to wriggle the fingers and the toes.

And then open the eyes.

And just notice how your mind

and body are feeling after taking

this time out for meditation.

Okay, so congratulations on

completing today's practice.