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However whatever shape you've chosen to enter this exploration, just invite you to notice where your body is interfacing with the earth. So you might notice where your feet are touching earth, or where your tail is touching your chair, or your back, or you're lying down, like all those contact points. Just gonna take a minute while we're exploring those points, just to find some generous breath. So maybe like three or four breaths in through the nose. And then slow out through parted lips. Full through the lips. Then you're just gonna go to a neutral breath. Just let the body breathe itself. And then we're gonna do a first, we're gonna do this scan a couple of times. So the first scan is just, you can start at the head and go to the toes, or the toes and go to the head. You're just noticing what's here. Just noticing what you're aware of. So that could be, you know, noticing where my body's touching the chair, or noticing how the air feels, noticing I'm hungry, or noticing my belly feels fizzy, or my neck feels tight, or whatever it is. Just what's here. So might find little stretches when it happened. Little vibrations might start to arise. Let's just let the body be the body. This time, when we scan, we're gonna allow for sensations to light up that feel either neutral or easeful or pleasant. And this time that could be internal sensations, like my belly feels warm. Or it could be sensations that your senses are picking up, like, oh, I just love the way that the light is coming in this room right now. I really love the way that the carpet feels underneath my feet, or there's a you know, my partner's cooking in the other room and it smells really yummy, and that's pleasant. So if you just can, you're just noticing those things that feel neutral or pleasant or useful. So there may be quite a few places like that that I described, but you're gonna let one of those places like say, hi, I'm the one. This is the this is the one that wants my attention. And then you're gonna give that sensation that's either internal or coming in from external stimulus, you're gonna give that most of your attention. It's almost like your awareness is falling into that sensation over and over again. And come back to you. It's a neutral, pleasant, peaceful. And you're just gonna track that sensation. So that means is that you're gonna follow it if it changes, if it expands, if it contracts, if it moves. You're gonna let your attention follow it. Okay, so as you continue to give yourself an opening to the sensation, just notice if there's any impulse inside for movement or for stillness or for breath. We've been talking a lot about involuntary movement, but this this could be very voluntary, right? Like as I attune to sensation, there might be voluntary things that can happen, but that deep impulse for movement is valuable. So can I follow that a little bit as I continue to give myself up again and again to listen, peaceful, neutral. So in this final minute, we might even give our breath over to the sensation. So what if my sensation that I'm tracking is in my left big toe? It's not for my diaphragm, but if I can actually maybe breathe into my left big toe, what I can do is I can generously breathe and give my awareness to my left big toe at the same time. It's that like giving it your breath all of most of your attention and your breath. Where can I soften to allow just a little bit more access to sensations? Something that's working, softening the lips or the jaw or the belly, or the pelvic, or the top of the head, and then I just invite you to maybe find your hands resting somewhere on your body. So, you know, it might feel interesting to bring your hands to your belly if that's where the sensation was. Or it might feel just good to like I'm feeling like I want to wrap my hands sort of around my body to give me a little bit more like this. This is my container, so I'll do that. Just do you here to your hands when I land contact with your body. When you're feeling ready, I'll just invite you to do this next piece of coming out really slowly. So there's an opportunity to, if your eyes have been closed, you can keep them closed for a minute, or you can start to just like gently open them a little bit so that you can see through your eyelashes. Just kind of letting in a little bit of light. And then there's that same idea of just kind of maybe moving towards some impulse for movement. Maybe it's stretching, maybe it's wiggling. Let them sort of look around the environment a little bit. What did you get curious about?