Today we're going to heighten and develop her awareness even more by using the 5% breaths. When you're ready, find a place to sit and close your eyes. This is a guided meditation. Practice the 5% breaths like this. Like before, count a number each time you begin a cycle of breath until you reach two, five. Then begin again 123 and so forth.

Do it at your own pace. Keep the breath natural. And then when you're ready, you can then drop the numbers and simply focus your awareness on the breath and breath out on the breath and The prison moment without expecting the next breath to come Now, instead of observing the physical sensations within the nose, move your awareness towards the area below the nostrils and above the upper lips. The width of the area that you need to be aware is the fingers with and between the nostrils. So it is quite a small area that you're asked to be aware of. Now simply observe that small area for the next 30 minutes and note any physical sensations that crops up.

Now whenever your mind starts wandering erratically, you can simply pull your awareness back to the flowing sensations of the breath without In the nostrils. Once your mind stabilizes, go back and observe that small area for any physical sensations with a calm mind. After 30 minutes an explanation will be given Okay time is up. Here you are developing experience knowledge that is smaller the area that you ask the mind to focus on, the sharper the mind will become this like when you hear smell mosquito buzzing, you will start to become aware of your surroundings much more than before. It's your weirdness heightens, you will also be able to pick up the subtle sensations that are happening in that area. And also the subtler thoughts that are happening from within.

And there's no area that you were asked to observe. It is also possible that you did not observe any physical sensations. But realize that even a simple feeling of the flow of breath touching that area, from the nostrils that's the physical sensations. Do not be too hard on yourself if you were not able to detect any physical sensations. Because there's true goal of this exercise is to develop our ability to maintain awareness and also to deepen that awareness to become more aware than ever before. To become more present than before.

Note that we one cannot find any physical sensations happening. one's mind can also you Easily wonderful. One can also begin to imagine the reality to analyze the reality to judge the reality rather than observing it, ss. Remember this? This this is also a useful exercise to help you develop the discernment between imagination and observation. It is important to apply in life, the worst time you have gained through your meditation sessions.

This is how we go even deeper into the practice. like trying to be more aware of what is happening on the areas around the nose. use that same mentality to try and stay in the present moment and your daily lives and become more aware of what is happening in that moment without one ring off in their mind. For instance, we do your homework do with our wandering thoughts. When you at your job work without wondering thoughts. When you watch a movie, watch it with the focus.

Always focus on the present moment. Let us recap what we have learned in the last three days. Firstly, when we look for physical sensations, it can be anything, any feeling sensation experienced on the body. Remember, our goal is to develop the ability to simply observe with stillness and without judgment. So try your best not to generate any imagination craving for any kinds of physical sensations because there will push us out of the present moment and generate more negativity in wandering through It's the no physical sensations in this none. Simply focus on maintaining that awareness.

And these last three days, we're also learning that we can always be more aware. The more you try to transform yourself, the more it will happen. If we do not attempt to overcome out in the resistances every time they come to stop us to urge us to negatively react, then we will never be able to move forward. So go through the course with a strong determination to be still