The following guided meditation session, you will scan through the body and learn to feel a little detail. It's a little bit like becoming interested like watching a documentary. How does it actually feel being alive? What sensations Do you have, but also what are the reactions towards these sensations. Some you will like some you will dislike, learn to transcend that part of the mind and just sit comfortably. First, take a couple of moments to become aware of your state of Body, whether you feel very relaxed or a bit tense, it's all good.

Just becoming aware of it without any judgement. also become aware of your state of mind your state of emotion, whether you feel very relaxed or with wrestlers intense or very peaceful. It's all good. But how do you actually feel? Let it be for some time. No so become aware of your state of breathing.

How is your breathing if you just let it happen notice you can influence the breath for conscious reading start engaging with this giant breathing. Take a couple of nice deep breaths. With each breath out, you can lose a little bit more the body. Notice you can loosen up a little bit more than the shoulders, the arms. Next, a chest in the belly. Gently opening up with the breath in.

Letting go with the breath out. I'll start calming down the breath refined refining, slowing down the breath Not too deep anymore. Starting to focus and center the awareness. Oh ocean Brits Keep using those calm Brett's go deeper with your awareness into the present moment. Then start to center your awareness to where the air flows in In the nose cavity How does it actually feel as the air flows in? Maybe one side you feel more than the other side focusing the awareness there.

Start to let go. The breath. Let the breath happen naturally. Whether it's deep, slow or fast and shadow, it's all good. Relax the breathing muscles in the chest, belly, the heart. Let the breath happen.

Start moving awareness to the eyebrows and relax a bit more the eyebrow relax the forehead, your temple and like that going over the face in the head feeling every little detail how does it actually feel? Bring the awareness to the tongue against the roof of the mouth feel little details in the mouth. awareness to the troll through the air flows through your right shoulder maybe the T shirt touching or some muscles or the skin or some tension whatever you can feel how does it feel? right upper arm right lower the right hand you know you have a hand but can you also feel He will lead with details of each finger flow awareness to the left hand. little details of the fingers, the palms, etc. He will left wrist, left shoulder Feeling the chest scanning through the body like that.

Feeling every little detail. Feeling the heart area. Maybe you can loosen it a bit more up the belly the sigh we lay the button touching the floor scan through your right leg. little details on the right foot touching the floor to the left leg. Left bad. Feeling lower back.

In the back, it can be a little bit are too few little details but nonetheless learn to feel obser as you flow up along the middle part of the back besides feeding the rib cage and the back side, show the play. upper back and neck, back side, the top of the skull. Pick to the forehead and how the breath flows. Fast the brain kind of inside the head. Now keep making scans like that through the body. If you want a bit faster or slower just let the awareness flow until the bell Whereas your awareness keeping it with the present moment and also observe your reaction to the present moment where do you feel it's all very pleasant or a lot of resistance.

Just becoming aware of that without judging. Sit with it. Learn to kind of smile at it become okay with keep scanning through the body and feeling the reality as it is. Feel free to do sit longer for another 10 minutes until the next Bell goes away, stick it really nice and easy