So just taking a moment to settle

in to your meditation posture.

And when you're ready, just

allowing your eyes to gently close.

And now just bringing all of your

attention to the feeling of the breath

moving in your body, that gentle rhythm.

And being with each inhale and

each exhale as they flow in.

And out.

And can you begin to bring an

attitude of warmth and kindness

to the sensations of the breath,?

Almost as if you were breathing

kindness into and out from

the sensations of breathing.

Almost as if you could bathe the

breath in warmth, kindness, and ease.

And if the mind wanders, just

notice what happens when the

mind wanders, how you respond.

And do you become

frustrated and impatient?

And do you have any sense of

aggression towards the mind?

Do you kind of rough handle it

and yank it back to the breath?

So this can be one of the most

powerful points in meditation,

to cultivate a kinder mind.

So whenever you notice the mind has

wandered, see if you can just take a

moment to really appreciate and absorb

that this is a moment of waking up.

It's a little bit like having an inner

smile at the fact that you're awake again

and no longer caught up in the mind.

And then with gentleness, with

patience, just guide the mind back

gently to the sensations of the breath.

So just continuing to practice like that.

If the mind wanders, just

kindly bringing it home to the

present moment via the breath.

Just seeing if you can saturate

the whole meditation with this

kind of ease, patience and kindness

towards yourself in the mind.

So if it feels a little bit tricky or

unnatural to bring kindness to yourself

in the mind in this way, don't worry.

Many people who aren't used

to this kind of practice find

it a little clunky at first.

So if you find it tricky, try to be

patient with yourself and where you're at.

Or if we can continue to bring this

attitude of kindness and compassion

into our meditation, it can really

transform our whole practice.

It brings with it more

ease, lightness and joy.

And not only that, but the way we

train in meditation, of course,

ripples out into our life.

So if we can be less harsh and impatient,

less judgmental with ourselves in

meditation, then of course we're going to

be more kind, patient and less judgmental

with ourselves and others in life.

And we can become islands of sanity

and peace in a frantic world.

So as this practice now comes to a

close, just take a deep breath in.

And breathing, out wriggling fingers.

Blinking open the eyes.

And just noticing how you're

feeling after bathing yourself

in kindness and awareness.

Well, thank you so much

for your practice today.

Take care.