Yesterday we learned the two breaths body journey. Today we're going to go into the technique even deeper by learning how to face the suffering states we encounter in our meditation session at the physical level. This is a guided meditation. So find a place to sit and close your eyes. Before we begin, let us practice the 5% breaths for a few minutes. Like before, we're going to take your awareness away from the nose to what's 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 Metro and the size of the area to be a wheel 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, then back down again like this and this cycle. Now when you encounter an area which is blind and with no physical sensations, when area that you dislike, for instance may be a painful area, stay in that area for four breaths and still have to after 14 minutes and explanation will be given Okay, you can open your eyes.

Today in your attempt to stay for four breaths and the areas which were undesirable to stay in. You were in fact developing the experience knowledge of how you usually react to painful sensations, sufferings, when you experience them in life. And what you will realize is that when you negatively react to those areas and what you dislike, you will experience even more agitation. And this will not only affect the self at the mental level, but also affect the physical body, the breath and so forth. Hear you're developing experience knowledge of the relationship between how the suffering and the mind manifests through different levels of the self. How suffering in the mind can create negative physical sensations on the body.

Let us apply the wisdom we have gained in our meditation session and to our daily lives. Whenever you experience suffering situations in life, for instance situations which make you angry, impatient, hurt, worry, regret, and so forth. Focus your awareness on the breath, and then scan the areas throughout the body to detect any discomfort or pain that you may experience. This will help you to develop the awareness of how suffering situations in life can bring out painful sensations in the body.