Welcome to meditation six, day six. Today we'll be meditating for 10 minutes. And as opposed to the previous meditations, which are often referred to as open monitoring. Today, we're going to try another type of mindfulness meditation, which is referred to as controlled focus. So we'll be directing our attention towards specific areas of the body. For this meditation, you can lie down but if you're afraid you might fall asleep.

And I recommend sitting up as we normally do. So if you're sitting up, create the frame by placing the hips higher than the knees, the shoulders over the hips, the chin level. spine is as direct as possible. The close the eyes, like gravity, gently tug, flash off the cheekbones to direct your attention towards the points of contact your body has on the surface on which its resting. And we'll begin by directing our attention towards the lower half of our body and make our way up. Start by correcting Your attention towards the bottom of your left foot.

If it helps, you can imagine a butterfly gently floating over and landing on your left foot. direct your attention towards the top of the left foot and we'll move up directing our attention to the left lower leg. Examine any sensations that arise to your field of awareness as we move up the body and go to the left knee and direct your attention towards the left upper leg Die. And then we'll start on the right side. I draw the attention at the bottom of the right foot and then to the top of the right foot up the right lower leg. And again, you're just observing any sensations that rise to your field of awareness.

You can imagine that butterfly, just gently landing on your right knee and then moving up, right leg and thigh directory. attention to your pelvis and hips. Move up the backside for directing your attention to the lower back. Stay crumbs, sacrum and the upper back and then we'll move to the front directing our attention to our abdomen, belly. Then we'll direct our attention to our chests. And finally, just envision entire torso together just breathe in to your whole tour.

So next, we'll direct our attention to our left shoulder. Move down the arm directing the attention to our left bicep. And the left elbow on the left forearm and the back of the left hand, fingers. wrist, the entire left. Now move to the right side, drawing our attention, right shoulders. All right bicep elbows.

Right forearms. And then we'll direct our attention towards the back of the right hand. wrist, fingers. And finally will direct your attention to both of our arms simultaneously. And now we'll add on the torso. Just feel your upper body or your waist up to your shoulders, including your arms and just breathe into it.

Now we'll move on Back up to our heads bring attention into our jaws into the inside of our mouths will direct our attention towards feeling inside the mouth, the inner walls, the cheeks, our teeth, gums, lips. Notice any sensations on the tongue. direct your attention to where the tongue meets the back of your throat. Next, I'd like you to mentally divide the body down the middle. Inhale, all the way And exhale directing your attention towards only the left hand side of the body. Now, direct your attention, right side of the body.

And now bring the two sides of the body together, sensing the entire body simultaneously. Your whole body is one and just allow this final moment of letting everything be as it is. Feel yourself as the witness to all that is coming and going. Everything that is arising to your field of awareness and we'll gently guide our attention back into the room.