In this breath meditation, we're going to use images as a metaphor for the breath. And this is a way of helping us to be more focused on our breathing, to find stability and soothing in times of sadness. It's a really lovely and nurturing way to engage with the breath and some visualization that will help to regulate your nervous system, calm your mind, and gain some clarity and peace of mind, in the middle of it all. If you haven't already, just starting by finding your way into as comfortable a meditation posture as possible, but aiming to be sitting more upright, rather than slouching. And when you're ready, if you care to, closing down the eyes, or if you prefer, you can keep them open and just gazing at a point close by.

And letting your body begin to settle. And giving your weight up to gravity and feeling supported by the chair or the floor or the surface beneath you. Have a sense of letting go in the body. Imagining all the tension and weight of the body is draining downwards. And then taking three deep, slow breaths.

Breathing in now and filling the lungs with air on the inhale. Exhaling. And as you exhale, can you get a sense of allowing yourself to soften and settle in here a little more? Letting go of tension. Great. Again, in.

And as you breathe out, allowing the jaw to soften. The shoulders to relax. And the belly to let go of any gripping or tightness. Another breath in. And as you breathe out, the hands let go of their grip and the whole body settles in more and more fully.

Great, and now you can just let the breath return to its own natural rhythm and pace, but just continue to stay in touch with that feeling of the flowing sensations of the breath moving in your body. And you might find it helpful to imagine a kind of visualization, thinking of this wave of breath coming into and out of the body, like a wave that flows up onto the beach and then flows back out, receding and taking tension, tightness or resistance with it. So as the wave washes through you and fills you up, it fills you with this compassionate, nourishing, and kindly energy. Exhaling, releasing tension. So just staying with ,this visualization if it's helpful for you.

A wave flowing into the body, filling it with soothing, tender and relaxing awareness. And with the out breath, as it flows out, it takes with it tension, resistance. Breath flowing in. Breath flowing out. And not everyone finds it helpful using imagery when they're feeling the breath.

If you do, just continue to do so. Seeing the breath as a wave of healing and compassionate energy on the inhale, washing through the sadness, any tension, and through the whole body. And then on the exhale, releasing tension and resistance. If you don't find it helpful, don't worry. Just follow the breath in the way that feels right for you, and try to get a sense of an attitude of compassion and kindness towards yourself being infused with the practice.

Just beginning now to expand the focus of your attention out to a sense of your body as a whole. The position of the body, position of the legs and feet, the arms and the hands, the torso and the head. The whole body sitting here, breathing. And feeling how the whole body is swelling and subsiding with each breath. And then begin to deepen and lengthen the breath.

And on the next exhale, beginning to wriggle the fingers and the toes, as we start to bring this meditation to a close. And noticing how you feel after taking this time out for meditation. And when you're ready, if you care to, opening the eyes and just taking in the room around you, the colors and shapes and shadows and light. Making sure that you take your time now to make the transition from meditation to whatever you're doing next. Go gently with yourself today and we'll see you back here tomorrow.