When you're ready, find a place to sit and close your eyes. This is a guided meditation. Today we will go even deeper into the body journey with inner stillness that has practice a five present breaths for a few minutes. Go love to practice today is too high to nail scenes of stillness as we go through the body and observe the physical sensations. So when we experience an unpleasant physical sensation, we simply observe it with a calm mind and try to maintain the level of stillness at all levels of the mind. Now in this practice we're going to do also the same when we face a persistent physical sensation.

That's when you begin to experience pleasure or excitement in the mind. A pleasant wandering thought, a comfortable physical sensation. simply observe with stillness. And try not to diminish or exaggerate or to grow attached to it. If you find the state of the mind is too excited or too energetic, try not to heighten that through reacting to it. simply observe it with stillness, so that you can lower yourself down to the present moment without judgment.

This is how we do pronounced stillness, we simply observe Oh things, ss. We observe both things that are beautiful, equally painful or pleasant with the same state of calmness and non judgement without developing attachment. Well hatred towards them. We don't exaggerate the anger. And likewise, we don't exaggerate the pleasure. After 15 minutes, an explanation will be given Okay you can open your eyes.

Within time you will realize that when we try to be in a state of calmness when we come across a pleasant sensation, it can be surprisingly as difficult to remain calm, as when we are faced with a painful one. So remember to stay in the state of stillness. Because when we do this, we're developing the end the power to control mind by working against our old habits of always reacting negatively, with attachment. When we're faced with pain, with excitement and my no doubt in the beginning, we will feel in the resistance and want to keep on reacting the same way as before. The mind will try to persuade us from continuing our old habits by convincing us that what we're doing is right. Much like when we experience anger, the mind convinced us To keep on building it up until we explode, because it makes us feel hate that's the right thing to do.

Within time, what you will realize is that when we react negatively to pain, attachment towards pleasure, both paths will always lead to suffering states of the mind. Later supply the wisdom we have gained in our meditation sessions and daily lives. Whenever you see something, citing what desirable in life, or whenever you see something disgusting, or something that you hate, simply let go of these judgments and try to observe them with a still mind. This is how you deepen your level of stillness which will help you later to penetrate deep into the seat course so for your sufferings. To recap, Altis stillness is about maintaining stillness at the physical level by maintaining a steel posture. And this stillness is about maintaining stillness at the emotional and mental level by maintaining a calm and still mind, and always dragging ourselves back calmly to the present state.

Each time we experience a wandering thought, with sensation that is of pain or pleasure. When we're in the state of stillness, we are observing reality is we're not trying to exaggerate, it will diminish. And what does this have to do with transforming and releasing our sufferings? Remember that all forms of sufferings begin with negative ideas, and that negative idea manifests at all levels of the self differently as negative emotions as negative thoughts as negative physical sensations on the body. So when we're dealing with the negative physical sensations, you could say that we're dealing with the physical manifestation of the negative idea, which is subtle, and essence, something that we cannot touch we'll deal with. But by maintaining outer stillness and stillness, we're transforming our habit of always feeding our sufferings with negative energy each time we experience them.

So their negative idea cannot grow. And after time, they will slowly diminish, like a weathering tree that were they Openness a path for us to easier access its roots in seed. So we can transform that deepest level.