Hello and welcome to Harmony of Lifestyle Channel ! Enjoy this 45 min guided meditation with some simple and effective instruction (every steps 2 min longs except first ) A little help for you to achieve the harmony in your life! 1.Sit comfortably, with your spine erect,
either in chair or cross-legged on a cushion. 2.Close your eyes, take a few deep breaths, and feel the points of contact between your body and the chair or floor. Notice the sensations associated with sitting–feelings of pressure, warmth, tingling, vibration, etc. 3.Gradually become aware of the process of breathing. Pay attention to wherever you feel the breath most clearly–either at the nostrils, or in the rising and falling your abdomen. 4.Allow your attention to rest in the mere sensation of breathing. (There is no need to control your breath. Just let it come and go naturally.) 5.Every time your mind wanders in thought, gently return it to the sensation of breathing. 6.As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. 8.Continue in this way until you can merely witness all objects of consciousness–sights, sounds, sensations, emotions, and even thoughts themselves–as they arise and pass away. 9.Don’t fall. We wish you the best music experience and feel free to share your thoughts and feelings with us. Have a nice day !