This meditation may be helpful for those who are wishing to feel more ease in accepting others, both within their usual groups and communities, and those who may be perceived to be outside the boundary of “us”, that is the "them”s in our experience. With the slow and steady heart beat of the presenter just audible in the back ground, this calming journey, invites the listener to observe their thoughts and physical experience with compassion and acceptance, while offering the choice to challenge and expand. This meditation is staged, the listener can choose to stop at a point, or further on, to pause the recording and continue to challenge themselves. Toward the end of the recording it offers a way that the practice can be taken in to daily life. Narrated in an easy to listen to Australian accent, this routine is best suited to those who are familiar with the concept of mindfulness and body scan and self compassion as these practices are employed throughout