Welcome to day seven. Today we will develop and heighten our awareness even more through the body journey. And when you are ready, find a place to sit and close your eyes. This is a guided meditation latest practice of 5% breaths per minute to stabilize our minds. Now we're going to take awareness away from the nose towards the top of the head. And from there we're going to begin moving part by part towards the toes until we have covered the whole body.

The size of the area to be aware will be around the size of your palm and start from the top of your head. Stay in each area for two cycles of breath. One cycle this breathing In breathing out, for example, you can start from the top of the head. They move part by part, so that you cover the whole head, neck, shoulders, body, and so forth down to the toes. Once you have moved your awareness throughout the body down to the toes, which will take a while, then begin your journey again from the top of the head down to the toes again. Now here, percent additional instruction.

Still allow the breath to flow as naturally as possible. But now take note of the way the speed, the quality of the breath changing as you go through your body journey after 14 minutes and explanation will be given Okay you can open your eyes As we begin to observe the places of the body, when we are pulled out of the present moment by the wandering thoughts, we will often find that these areas are places where we cannot detect any sensations or areas which are painful. But as you keep practicing to the level where you have less and less wondering thoughts, the state of stillness will become more and more heightened. And as you become more still, what you will observe is not only that the quality of your breath will become finer, shallower, but also that your witness will become also heightened, to the point where you will be able to become aware of the subtler sensations on the body, even on the areas that used to be blind.

Today, try to maintain awareness of the quality of your breath and in Every moment this will be difficult and challenging. And no doubt you will forget many times to do it. But simply try to be aware. And this will help you to develop the knowing of how the quality of your breath can change throughout the day as you face different experiences in life. Let us recap on what we have learned to the last three days. And the last three days, you have developed the experience knowledge of the relationship between the body, the mind and the breath.

In important notice that when you experience the physical sensations happening on the body, it may feel like you're creating the sensations to be there. But as you begin to develop the knowing of the cell through observation, you will realize that you're not really creating any sensations, but rather you're just developing the weirdness of physical sensations that always had been there. It is just because you move to a heightened awareness to that area that you discovered what was already there. Much like me telling you now to focus on the sensations of your big toe, and now you will feel something there which you weren't aware of before. And these three days, we have been developing the ability to focus on an area and heighten our awareness to become more aware of what's happening on that area of the body. We have been developing the ability to be continually aware, imprisoned, and observing held that awareness can be so easily broken by our wandering thoughts and their meditation settings that is becoming longer.

No doubt you would have experienced quite a bit of suffering. This is completely natural because a lot of hidden negativity so surfacing up This is good. Tomorrow is a very important day, as we will exploring this dark area of the mind even more