Hello and welcome to Mindfulness Plus.

I'm your host Thomas Mekonki. Thank you so much for listening today.

So once a month I like to do a little bit longer of a meditation.

I offer short mindfulness lessons to fit into your day

throughout the week. And in a mindfulness practice, it's helpful to sit a little longer,

go a little bit deeper when we have the time. So I offer today's session to that end to help you practice a little bit longer,

go a little bit deeper.

So as we get started, I'll invite you to find a place where you can get comfortable,

settle in, not be interrupted.

And we will begin.

And we will begin. Take a moment to just ground in the physical body.

Really allow your awareness to totally fill the entire physical body.

Like a sponge that's totally soaked through with water,

your awareness soaks through the entire body.

Okay. Thank you. I'm I'm

I'm

I'm As you do this, you can notice any hot spots, any places with tension in the body,

where you're tight,

holding on.

And you can just keep breathing and

letting yourself soften,

letting go.

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