Welcome to day 11. As you have experienced, often it can be hard to maintain stillness throughout the practice. Wandering thoughts can easily carry us away or bring in painful emotions associated with it. For instance, when we react negatively to a wandering thoughts about her painful past, or worrying future will create painful sensations in the body. pains experienced from sitting for long periods of time can also make it hard for one to maintain stillness as you meditate today. Try your best To maintain how to stillness, and today, we will learn how to maintain and develop and the stillness.

This is a guided meditation. So find a place to sit and close your eyes when you're ready. Before we begin that has practice a 5% breaths for a few minutes. Like before, we're going to take her weirdness away from the nose towards the top of the head. And from there we're going to move part by part towards the toes until we have covered the whole body. Remember to keep the breath natural, and the size of the area to be aware will be around the size of your palm.

Stay in each area for two cycles of breath. And each area try to detect and become aware of any physical sensations that may come up. Now we're going to do something different. Instead of beginning from the top of the head again, once you have reached the toes, you can simply start from the toes back to the head, back down again like this in a cycle. Now when you encounter an area which is blind, and with no physical sensations, when area that you dislike. For instance, it may be a painful area.

Stay in that area for four breaths as did have to Now we'll do something different. When you experience and unpleasant physical sensation, try not to run away from it. And then state try to become even more aware of that. Become one with a physical sensation that you're experiencing. As you heighten your awareness, the physical sensations that you experience may appear to feel more intense. That no matter how intense, stay with the physical sensations as best as you can.

You can even try to see if you can go with them penetrate even deeper into their physical sensation. For instance, going beyond the surface and into the skin. And the most important thing of all, is to observe all forms of physical sensations with a calm and still mind. Explanation will be given after 14 minutes Okay, you may open your eyes and stretch up but realize that when we focus on the pain with stillness, the pay will not be so bad. However, when we try to run away from it and react to the pain thing that pain will become more severe. The more we judge the pain, the more severe the pain.

A common habit that we have, when we experienced a physical sensation that we do not like is for our mind to quickly move its attention from the actual area where the physical sensation is taking place, and then to the pain that is in the mind. For instance, even before Dr steps of turning sharp needle into the soft tender spot on we can already be experiencing pain in our mind. And even before we dive into the code see, our body can already be tensing up with a pain in our mind, we can actually even feel the pain and now mind after the needle has stabbed us, after the water has hurt us. Now let us apply the wisdom gained from our meditation sessions into our daily lives. Today, whenever you experience a painful physical sensation, simply observe it with a comma and you will then realize that it's not actually that bad.

Often the pain we experience from the imagination is more painful than the actual physical sensation themselves. It's like a moment of pain we experienced before going to Coachella If you try to have a cold shower, you will immediately see the old habit of the mind wanting to escape that physical sensations as cold water itself again. But as you try your best to stay with the physical sensations, feeling the cold sensations on the physical body with a calm mind, just observing, observing the coldness, you will actually realize it's not that bad, and just how much pain we're creating. Now mind