So just starting this practice by settling into your meditation posture. And when you're ready, just allowing your eyes to lightly close, if that feels okay for you. And as a way of arriving and settling in here a little more fully, just inviting you now to take three deep, slow, full breaths. So breathing in, filling the lungs with air. And exhaling, feeling all the muscles of the chest and the lungs gently relax and contract.

Again, inhaling. Exhale, allowing yourself to soften and settle into gravity a little more. And again, inhale. And out. Really arriving in the here and now and letting everything else go.

And now, as you relax any control of the breath, just bringing to mind now something that maybe is happening in your life that makes you feel a little stressed or anxious. Maybe something that you're worried about. Or something you don't want to be happening. What does it feel like to bring these to mind? Does your mind start getting really busy resisting, struggling, looking for a way out of the situation? If so, see, if you can now let go of the urge to think about it or try and solve it. And instead, just allow yourself to simply feel what you're feeling.

Why do you feel the sensations of that emotion in your body, in this moment? Can you locate that feeling in your body? And if you're able to do so, see if you can just be with the feeling, exploring it, being curious about it. Exploring the sensations of the pain or discomfort with a kindly curiosity. What are they actually like? Is there pulsing or dullness? Are they constant, or do they change? Is there a shape to them? And whatever's here, see if you can allow it to simply be. So making room for it and meeting it with a kindly awareness. You might even find it helpful to imagine you could breathe a kindly awareness into an out from your pain or discomfort.

So bringing the kind of attitude towards your pain or discomfort that you might have towards a loved one who is hurting. Can you have the same attitude towards yourself in the midst of a difficult situation? So bringing compassion and kindness to yourself and your pain. So just remaining in tune with the sensations as best you can. And if they change or dissolve, just come back to following the breath. And as this practice begins to draw to a close, just taking another deep breath in.

And as you breathe out, gently wriggle the fingers and the toes. And just take a moment to notice how you feel after this meditation. And when you're ready, opening the eyes. So don't worry if you found this practice a bit tricky. Remember, you're learning new skills and sometimes that takes time.

But why not set an intention right now that, you know, if you experience something difficult or unpleasant today, perhaps you could take a pause and bring your awareness to what you're feeling in the body. And gently embrace those feelings with a compassionate awareness, just like you'd embrace a loved one who was hurting. So go gently with yourself today, hey.