 Hello and welcome to day 76, I believe. Just check in, yes it is, of the mindfulness challenge. And today we're going to do a mindfulness meditation, just straight into it, and it's going to be looking at recognising what we need. And part of mindfulness is recognising the situation that's around us rather than the mental narrative. But also in that situation, recognising exactly what we need to do or what you need to have to get us through that. So it can see how we can respond in ways that promotes well-being and mental freedom, because I think that's important. The way in which we perpetuate our thoughts really intensifies our pain and suffering. And the exercise we're going to do now, it concentrates on a way to pause, to think, and to look at your needs in any given moment, and then be able to see where you are and how you can overcome it. So it's very quick today in terms, straight into the meditation, up goes the picture. And I want you to sit comfortably, okay. Because this exercise really needs you to concentrate and look at your needs in any given moment. So with your eyes closed sit up straight, and as you are, and just feel the sensations of the chair and just take a deep breath in. So we're going to start with a few minutes of concentration, just for us to settle in, okay. So I want you to now as you're breathing again, as we always do, is mindfulness is very much about, you know, focusing in on our body and checking in with ourselves. And I want you to pick a location in your body where you can feel the body breathing. And just tune into the sensations of the breath for just a couple of moments. And just, you know, just breathing in and breathing out and letting it in and letting it out, letting it go, in a way that just feels really relaxing. You know, just check in with the souls of your feet. How do they feel? Breathing in, breathing out. But feeling the, how does your right shoulder feel? Just check into that area, just breathe through it. How about just checking into your, to your, bringing the awareness to your left ear? How does that feel? These sensations in your body, just bring the next sensation to your nose. Just give it a wiggle. How does it feel? You feel the air coming in and the air going out. And I want you to bring to mind a recent situation that you may have found difficult or painful. And without falling too far into that story, acknowledge how this experience feels in this present moment. And with the memory and experience present in your consciousness, ask yourself what you needed in that moment. Focus on the general emotion needs like compassion, understanding and insight. With this specific difficulty, what would have helped you? And when a need pops up, say to yourself, I needed to do whatever it was. And what is that need? In that situation, without my mind running away, what did I need to do? What could I have done differently if I would have just checked in, stopped and listened with some more compassion, some more understanding, maybe more love and insight? And these are general emotions that sometimes leave us when our mind starts to run away with a situation that unfolds in front of us. And then check into other needs, really pause in to acknowledge each one. What do you need to do today to allow you to develop? Turn your awareness to your experience here in the moment, this present moment, refraining from stories and goals. Just ask yourself what you need right now. And just let go of thoughts about getting stuff done or completing tasks and pleasing others. Focus on your deeper needs of self care, patience or whatever is true for you in this moment. What do you need today for your well being, for your compassion, for your care, for your needs? And can you do something to meet these needs right now? And if there are needs you have that are not within your power or gift to fulfil, accept them. Understand that you're moving forward and one day those needs will be satisfied. But importantly at this time, offer yourself self care, compassion, patience, love and true understanding. Breathing in and breathing out. Just be with yourself, allowing things to progress and move forward. Importantly, I want you to breathe in self care. I want you to breathe out compassion. I want you to breathe in patience and I want you to breathe out love. And when you're ready just wiggle your fingers and slowly open your eyes and come back into the room. So it's a very simple meditation but quite a powerful one. What do we need for ourselves to get through the days? What do we need sometimes to get through these situations? Day 76 is all about you and your need and sit with that meditation for you today and just be with it. And God bless you, be loving, give loving. Thank you for joining me on day 76 of the mindfulness challenge. Good morning or good afternoon or good evening or good night, Julian. I love you. I think we know the rule by now. Have a lovely day. Take care. Bye bye.