 You said we were gonna do an exercise of some kind. Yeah, yeah, absolutely. So I basically just wanted to take you through a body scan, if that's okay with you, if that's something that you'd be interested in. I'm gonna, I'm just gonna kind of talk you through, talk you through different parts of your body, talk you through different parts of what's what you're experiencing and what's happening for you. If you just want to come into a nice comfortable seat, making sure that you feel comfortable where you are. Okay, so allow your shoulders to relax. Yeah, yeah. Get yourself a little bit more. Yeah, I don't think you're gonna be saying anything for a few moments here. If anyone's listening they can do this along with me and they can follow along. Just listen to the sound of my voice. You don't need to see me, you don't need to worry about what I'm doing on screen or anything. But I just want you to come into your own body. So maybe that means closing down your eyes or if it's not comfortable for you to close your eyes, you can just softly gaze at something in front of you that's not moving, allowing yourself to settle into the seat that you're in. And just begin by taking a few long, slow, deep breaths, noticing what that does to the rhythm of your breath as it is in this moment. As you start to engage your inhale and your exhale, just becoming aware of how your body is feeling. How does it feel to be in the chair that you're in? Noticing all of the points of contact that your body is making with the chair. Just allowing your breath to find its own natural rhythm. Bring your full attention to noticing each in-breath as it enters your nostrils. As it travels down your lungs and causes your belly to expand. Notice each out-breath as your belly contracts, the air moves through the lungs back up through the nostrils or the mouth. Invite your full attention to the flow of your breath. Just notice if your mind wants to wonder here. Because that is the nature of the mind to want to think. And we're not trying to stop that, not trying to change that or stop the thoughts. I'd rather just observe the types of thoughts that hook or distract you. Noticing is the richest part of learning. You start to become aware of the crown of your head, the top of your head. Noticing if you feel any sensations in this area. Shifting your full awareness to the top of the head. And just seeing how bringing your awareness here helps to just bring a little bit more sensation into the moment. Now that awareness now to start to shift down your head, imagining like a stream of water flowing down from the crown of your head, around the muscles of your scalp, to your forehead. Noticing the positioning of your eyes and your eyebrows. Knowing the eyes to sink heavily into their sockets. Relaxing the muscles of your face, bringing awareness to the muscles around your mouth. If you hold quite a bit of tension in your jaw, sometimes your tongue tends to stick to the roof of your mouth. So see what happens if you just gently remove the tongue away from the roof of the mouth. That helps to relax the jaw, to soften the muscles of the neck. And see if you can allow this awareness to keep moving down your neck into your shoulders. You'll tend to carry so much in our shoulders. So just noticing the sensations that may be present in this area. Whether it's a sensation of tightness or soreness. See if you can just take a nice deep breath and breathe into anything that you feel in your shoulders. As you relax and you release the breath, allowing the shoulders to just relax down the back. Letting go of anything that you're holding there. And then allow your awareness to continue to move down your arms. On both sides of your body, just scanning down. Becoming aware of any areas that feel any sensation, any tightness, soreness. Even any temperature changes. Scanning into your forearms, your wrists, your palms, your fingers. Noticing what is present here in your hands. Be aware of whatever you feel in your hands. Allow your awareness to continue to move, to shift. Start to feel it moving down the torso from the chest into your belly. And as you're here around your belly space. Again, checking in with how the breath is moving. Feeling the rise and fall of each inhale and exhale. And then allowing the awareness to start to shift further into your hips. Here may be becoming aware of what your hips are making contact with. Or if there are sensations in your hips, notice your body from one side to the other. If you notice more on your right side or your left side. Scanning down your legs. Powerful muscles of your thighs that help you to move forward. To continually shift feeling into the kneecaps. And allow your awareness to just get very curious around this area. Around anything that may be held at this joint. Sometimes when we're scanning through our bodies. And we're bringing awareness to these areas. Feelings tend to arise or memories or emotions. This is normal. Just allowing them to come and to go. Observing them without attaching to them. We keep the awareness moving now down the legs. Through the fronts of the shins. Around the backs of the calves. And it can sometimes feel very difficult to do this. To really fully notice how your body is feeling. So don't beat yourself up if you can't feel anything. But just keep that awareness in that area. Let it start to move towards your ankles. Another joint that may carry some emotion. It carries some feeling or stories. And feeling your awareness just moving fully into your feet. Fully and completely into the soles of the feet. Becoming aware of anything that your feet are making contact with. Whether it's your feet on the ground. Or in your socks or your shoes. And in this moment start to invite your awareness back to your full body. All the way from the crown of your head to the soles of your feet. Notice what you feel here. Are there any sensations? Any tingles? Any heaviness? Just taking a moment and breathing into your whole body. From the crown of your head to the soles of your feet. Fully observational, fully aware. Become aware of anything that you may be able to hear in your immediate environment. From the loudest sound to the most subtle. Become aware of anything that your body or your skin makes contact with. From your clothing to the accessories that you've chosen to put on today. Even though your eyes are closed noticing what it is that you may be able to see. Are there flecks of light, color, or is it just pure darkness? You're slowly inviting yourself to come back into this physical moment. Starting to blink your eyes open a few times and allow them to just gently let the light filter in. Bringing yourself back. That's excellent. And just allowing yourself to just be and you move through your days with this awareness. So if you know of someone or know of a company, write us a comment down below letting us know who they are and what they do. We'd be happy to have them on the show. Until then, I'll just be here waiting for your comments. So, uh, see you later.