Day 15

57 minutes
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Transcript

When you're ready, find a place to sit and close your eyes. This is a guided meditation. Like before, leaders practice a 5% breath for a few minutes to stabilize their mind before we begin the body journey again We will now learn the various ways we can expand that body journey. When you have become more competent and comfortable with your meditation practice, you can then start to move your awareness throughout the body. Without being restricted by the number of breaths you need to stay in each area. The following ways are some possible journeys you can take throughout the body.

Where you find an area that is easy to move your awareness to, you can simply move to the next area at the pace of your own will. Where you discover an area which is undesirable blind, one place and we've been pleasant. Then what you can do is stay in those areas longer for a few more breaths. This is how we train ourselves to simply observe Oh things with a calm mind. To see reality as to let go of our cravings, and negativities towards anything we experience in life. You can also practice simultaneous awareness.

This is by being aware of two parts of the body at the same time. For instance, as you come down from the left shoulder. Also be aware of the physical sensations of the right shoulder. This will help you develop the ability to be simultaneously aware. You can also scan moving your awareness from time to time quickly up and down through the body. Then coming back to stay in the areas which are blind one placement.

You can also zoom which is by changing the size of your awareness to speak as your whole body was small, so straight out of here. You can also penetrate by going into the skin back and forth to discover the physical sensations inside it. After 15 minutes, an explanation will be given Okay, you can open your eyes. The purpose of staying in each area for two breaths previously was to simply to give the mind specific instructions, so that I would not want as much. And also to allow time for one to develop the ability to become aware of the physical sensations of the area. If you find that your mind wanders a bit more, just stay in each area for more breaths, two, or three or four, until you're more confident.

We can no doubt experience more wandering thoughts than usual when we're given the option to vary our body journey. This is because these new instructions are new to the mind. And we're not too sure how to mentally get these instructions in the proper way. But this will be resolved naturally with practice expanding our body journey not only can help us with developing awareness, but also will introduce new experiences into the meditation. And these new experiences will uncover even deeper sufferings from with out into the light. If you find a mine too chaotic, just try to come back to the physical sensations of breath to stabilize the mind before you begin your journey again.

To apply the wisdom that we have gained from the meditation session and to our daily life, try to maintain awareness of the physical sensations on your body throughout the day. See how long you can maintain this awareness. This will help you to develop the knowing of how suffering experiences and pleasurable experiences in life can bring out different physical sensations on the body.

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