Starting by finding a comfortable position, or as comfortable as possible. And sitting upright, rather than slouching. Perhaps extending the crown of the head a little bit up towards the ceiling. And letting your shoulders relax. Allowing your jaw to soften.

And all the little muscles behind the eyes can relax. And resting your hands gently on your knees or in the lap. And if you haven't already, closing the eyes. And then taking three deep, slow, full breaths now. So breathing in.

And breathing out. That's it. Two more times. And at the end of the next exhale, settling awareness right into your body and right down into the contact points between body and the ground or surface beneath. So feeling all the sensations at the contact points.

And grounding awareness right here and right now in the sensations of the contact points between body and the surface beneath. And then expanding your focus out, beginning to receive a sense of your body as a whole. A sense of your body as it sits here breathing. And as best you can, just bringing a kindly awareness to whatever's arising here, moment by moment. And as you're settling in more and more, allowing yourself to be fully present to the sensations of breathing and knowing that throughout this practice you can return to the breath whenever you wish.

And when you're ready, and if you care to, just bringing bringing your focus to any difficult feelings that might be present right. Now There may be grief, sadness, or some kind of distress. And see if you can gently touch it with your attention like a butterfly landing on a flower. Just this gentle touch and just tuning in to any physical sensations in the body that accompany this emotion. Can you find where in your body you feel the emotion the most vividly? And what happens when you bring your attention here? Does your breathing change? Is there any sense of tensing up, clenching, or holding? Whatever's happening in the body, just noticing as best you can.

So not trying to change or fix anything, just being aware. And if you care to, you might try deepening the attitude of acceptance and openness to whatever sensations you're experiencing by saying to yourself from time to time, mentally, it's okay for you to be here. Seeing if it's possible to bring acceptance and compassion to these sensations, just seeing if it's possible to relax with it. And whatever it is, it's already here. So it can be helpful to bring compassion and acceptance to the feeling.

You might even like to imagine that you could breathe kindness, acceptance and compassion right into and out from where you feel the sensations the most strongly. As best you can, letting go of any sense of resistance to what's already here, any sense of fighting with it, being irritated with it or wanting to get rid of it or change it. Instead, can you bring a soothing, and caring attitude towards yourself and this emotion. And once again, noticing the feeling of the breath moving in the chest. The feeling of the breath at the tip of the nostrils.

And connecting with the body as a whole. Feeling the position of the legs, the arms, the torso, and the head. And noticing how the whole body is gently swelling and subsiding with each breath. And take a deep, slow, full breath in. And as you breathe out, begin to wriggle the fingers and the toes.

And notice how you feel after taking this time out to tend to your emotions with a kindly awareness. Noticing any effects of the practice. And when you're ready, opening the eyes. Wishing you a wonderful day. Go gently with yourself, and we'll see you back here tomorrow.