Meditations a little bit of a different format than some. You might be familiar with. I will just sat ourselves. You might find a comfortable way of sitting saddling. You might close your eyes. You'll find that meditation asking you kind of repeating question so you can explore that as we go for now you might start by taking a nice full deep breath and with the out breath letting go letting go and breathing naturally scanning the body and noticing if there's any obvious areas of tension or tightness and taking a few moments to just let go wherever you feel holding be sure to soften the shoulders relaxed the hands softening the billy relaxing your heart. Can you imagine the space between your eyes. Can you imagine the space fills the nostrils in you. Imagine and sense the space that fills the lips. Can you imagine and sense space. It fills the tongue. Can you imagine the space fills the whole mouth tongue. Gums teeth lips. Can you imagine the space that fills the brain letting the throat fill the neck. Can you imagine the space fills the neck.