So the first thing we need to do is to carve out space for meditation. We need to commit to a pause, to a period of time where we really just hold space for ourselves. This is not always easy. I actually feel like if we can truly commit to sitting still, not doing anything for 40 minutes, then the meditation pretty much takes care of itself. So take this time to establish yourself in that place of soft commitment. So it's not the harsh discipline of I will sit still, I will be quiet. It's not even the kind of target driven I can still my mind for X amount of time. It's just a soft kind of. Affirmation of an intention to pause. The habits that normally run our psyche. And look a little deeper, feel a little more, rest a little more. So find this quiet commitment in yourself, the basis from which everything else can fall into place for our practise. And then notice how the shape of your body and the kind of inner psychic shape, mental shape of this quiet commitment. Notice how they kind of create. A place to rest, A kind of container for your practise. Begin to wholeheartedly move in, expand out into this container, into your body. That has taken a particular shape, a shape that invites presence, that invites ease. And coming into your body is not a one off job. It's not like we come into our bodies and then we're done. It's a moment to moment process of filling out our embodied experience with awareness, Uncovering more. It. So take your experience of your body in this moment, everything that makes up this. Moment to moment, play of sensation, emotion, tension and ease. Take that experience and pour yourself into. And as you become more intimate with this experience of your body, take care of the, the way that you're holding this experience or entering into this experience. Can softness, kindness, gentleness. Be the fabric of how we meet the body? Even on an average day, the body is a kind of bundle of vulnerabilities, discomforts as well as the joys and neutral factors. The vulnerability of a body and a heart asks for a gentleness of awareness, a softness of attention. So having really checked in in this deeper way, Find your breath. You probably don't need to find it, it's probably already present in some way. But just move more towards it so that it's more where you're centering your awareness. Find a way to be with this whole experience of breathing. Of your whole body. Find a way to do this that has a flavour of openness so you don't need to narrow your focus down onto your breath. Out of A fear that something will pull you away. Just rest and receive the breath as a whole current, a tide, a movement, a rhythm. And you might recall this sense of quiet commitment that we introduced at the start. Tap back into this and let that be the ground from which you witness the breath. So it's not a forceful thing, but we are committing to be here and be present. And then we're going to begin to introduce something. In the way that we're attending to the breath. As you inhale. And be very clear about when the inhale starts. As you inhale, sweep your awareness through your body from the ground, from where you're sitting, the base of your spine, the buttocks and the legs, up through the top of your head. And when you exhale, sweep your awareness back down. Like a kind of radar sweep. In a way. It's like a series of very short body scans. Let this be a very low key thing. If your forehead is crinkling and your jaw is contracting, just ease off a little bit. Doesn't have to be like this pinpoint attention moving through every part of your body. It's more like a kind of pulse of presence and energy and awareness. Imagine it like a bubble in a lava lamp, Just a light shining in the body. You can sweep either through your whole body or just your spine, if that feels easier. Just sweeping awareness up your spine to your head, back down again down to the ground. Your breath will tend to elongate as you do this, and that's good and fine. It. And you may notice as you sweep through your body in this way with the breath, a subtle sense of vibration arises in the body. It's normally most obvious in the toes, the fingers, But if you look carefully, you can tune into it anywhere in the body. Just the basic sense of vibration in the very fabric of the body. This sweeping movement. Will tend to deepen that sense of vibration. You might feel more of a sense of aliveness, More energy moving through the body. And so we sweep with the breath and we just watch this whole. Unfolding. We watch the sweeping. And we watch the sense of vibration subtly arising in the body. If it does, maybe building, deepening. We watch the kind of felt sense of the whole body. What does it feel like for your body as we sweep through it with awareness? It's almost a kind of magic that what we do with our attention has a very strong effect on what our experience of our body manifests as. So as we sweep the breath through the body, Carrying presence, energy, love, It may be that the body starts to feel more kind of unified with this sense of vibration, Like the body feels more like one vibrating field rather than a collection of parts. And this field, It will be flavoured and coloured by our emotional state, and we need to be sure to include that. So that we're not trying to. Sort of conjure up some artificial sense of something in our experience. And this emotional state, for want of a better word, includes not just obvious emotions, subtle agitation, subtle restless restlessness. Excuse me, subtle boredom, subtle joy, subtle love, subtle peace. There's normally quite a complex tapestry of these more subtle impressions, Along with many other unnamable feelings, senses. So we're sweeping through the body with all of this. You can see if with each sweep, you can let yourself soften into whatever your experience is of your body a little more, Letting the sweeping motion of your attention. Be a way to welcome your whole experience as you sweep up your body, welcoming everything, The micro and the macro, the clear and the vague, the pleasant and the unpleasant, the easy and the difficult. Just carry on practising like this in silence for the last couple of minutes, Welcoming our experience, sweeping awareness through the body.