Hello famous I Malaysia goes to army, your coach and mentor. welcome you in this session and pray to Almighty for your good hand and success. Me you get the inner peace and happiness. In this session you're going to learn mindfulness meditation. This meditation can be done anywhere and you need to use your five senses which are visual, auditory feeling, smell, and taste. doing this exercise you focus your attention Buddha present moment using the five senses.

Let us imagine that you are doing this exercise in children or you are sitting in the park. See everything you can see at that place. Maybe the kids are playing see the trees, branches, grass, barn, swings, everything whichever is present at that place. Do not think of anything else. Take a minute detail of each and everything. See the size of threes branches check the dimensions of swings.

See their color. See everything you can see with a lot of clarity. Now, listen to the sounds Is there any sound coming from somewhere it can be have kids playing it can be the chirping of barks. It can be sound of swings or maybe the sound of area. Listen to these sounds very carefully focus your complete attention to these sounds are you feeling the temperature at that place or cold? Feel the touch of the bench you are sitting on a rough feel the breeze on your body.

Are you having any other feeling been sitting there? Just check it out. Are you able to smell something then maybe there are flowers in the park or some other smell See if it is there. Is there any things to note amount? Maybe you have written something and that taste is still there in your mouth. If it is their feeling if it is no, don't worry Keep on using your five senses to look for any visual thing or sound or smell or feeling or taste.

Just be in that moment being present. Look out for anything related to these five senses. Keep your attention there. This is very powerful exercise by which you can come out of the negative feelings uncertainty of future and any past people And the results are very fast. You can apply this mindfulness technique anywhere while you're eating, use your five senses. Use your visual sense to watch the food.

Use your sense of smell and taste. Use all your five senses violating. Similarly, while taking a shot, use all the senses. And anytime, anywhere you can use it and you will get wonderful results. Thank you. God bless