You might have heard about the body scan meditation, it does nothing but the Pastner or abs. So what I want you to do is sit on your chair with your back straight, don't lie down, just sit straight, comfortably, and then close your eyes. Now what you have to do is you have to focus on this region of your body, from your upper lip, to the tip of your nose, towards the nostril, that triangle you have to put all your focus on that triangle. After that, or do you have to do is you have to move that triangle throughout your face. Like say for example, first you choose the left eye and you focus your entire attention on the left. Are you trying to sense any kind of sensation happening over there.

It can be a throbbing sensation, heat sensation, any kind of sensation. If you feel a sensation on your left eye, then simply move your attention towards the right eye and try to feel what kind of sensation is happening on your right eye. Once you get the sensation on your right hand, move your attention to your nose. It doesn't matter what kind of sensation is happening. What it matters is you are able to witness if there is any sensation or not. And you don't try to change anything about it.

You just accepted you just are present with that sensation. not try to feel your entire face. Are there any sensations in your forehead in your cheek, left cheek right cheek, got chin, lips, tried to feel the sensations and then move your awareness move your attention to go the years. Then the head as soon as you become aware of the sensation, you don't stay there, you move to the different body part. bring your attention to the neck, shoulders chest, the abdomen, your hip and your lower back. Your upper back, your arms, forearms, bomb and fingers, your ties, your knees, your calves.

Your ankle feet. Know what you have to do is you have to scan your body in the reverse method is start from your toe and work your way up the top of your head. So you feel the sensations happening in your toes than the foot. Then the ankles and the calves knees, ties hip lower back, upper back Dolman just bangs your neck. Face aren't hurt. Slowly open your eyes.

Now this is we pass now meditation. This is a BS. This is body scan meditation. All you have to do is run your awareness from top of your head to the bottom of your feet, not forgetting even single part of your body. As soon as you feel the sensation happening. Don't try to change it, change it.

Don't try to run away from it. Don't try to get more of a cream for all you have to do is simply witness a sensation and move on. If there is no sensation, then you wait for a minute. And if you get a sensation good if you don't get the sensation, just have to leave and go to the next morning part. This is the meditation exercise that you have to do for one hour straight. So you have to do like 100 rounds of your entire body in one R. You can go as low as you want.

You can go as fast as you want whatever works for you. And I think that would be great. This exercise alone has has helped me a lot to deal with my anxiety because When I had anxiety, all I wanted to do was just, you know, break things move my body, shake my body kick my legs run away. And when I used to sit for meditation, I used to feel this, or extreme extreme uncomfortable sensations to shake my body, move my body break things and you know, just scream. So this kind of meditation actually helped me to be more patients patient with the feelings of feelings of anxiety, and sensations of mourning. You have to do this Otherwise, you will keep reacting to every single sensation that happens to your body.

This will improve your patients it's a cure your anxiety to a level Witters. Imagine a Will you will actually surpass the anxiety state and go into a deep state of calm and relaxations. So it's great. Try it out and I will see you in the next video.