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.