Guided Meditation, BE AWARE First of all, prepare yourself to meditate Straighten your back, move your body to get an stable position Put your right hand (under) in your lap, your right hand above, your thumbs brushing each other keep your nose lined-up with your navel and thumbs, your ears should be parallel to your shoulders, stick your tongue to your palate, eyes half open, your look pointing down 1 meter away Don't close your eyes because you may fall sleep, now your are going to breath deeply through your nose 7 times, your stomach should expand when you inhale, and contract when you exhale, lets start then breathing deelpy 7 times. One Two Three Four Five Six and Seven, This was preparation, now you are able to start meditating First Start counting your breathing constantly, from 1 to 10, 3 times, 3 sequences. First while inhaling say 1, and while exhaling say 1, then while inhaling say 2, and while exhaling say 2, and so on till 10, then repeat the sequence 3 times, if you lose the counting start again from 1. Now, watch your breathing, be conscious of your breathing, now your are going to follow your beathing without counting, don't alter it, just feel every inhale and exhale, feel how the air enters in you and goes out through your nose, you are going to feel the cold air entering and the warm air going out, and you are going to feel how your stomach moves, it inflates while inhaling and deflates while exhaling, if any thought comes recognize as if it doesn't have a real nature, let it pass and continue breathing aware, don't let the thoughts to catch you nor to mess you up, just focus on feeling your breathing, lets start practicing it now... Buddah said; ?without breathing the body dies, and without being aware of the breathing your spirit dies?1 Now, you are going to watch your thoughts, you are going to be aware of your thoughts, stop watching your breathing but focus on the tip of your nose, is an anchor to be aware of your breathing, you are going to feel the tip of your nose while breathing, but mainly you are going to focus on your thoughts, when your toughts come realize that they are just toughts, and that you are not those thoughts, don't fight them, just watch them, be a witness watch them, they will dissapear gradually till they don't come anymore, then when you are aware of your breathing, you are disciplining your mind, no more toughts will come, there won't be ego nor suffering, what is ego? Is the non-watched mind, non-watched thoughts, non-watched feelings, now you are going to follow your thoughts, you are going to watch them as a cat watching mouses, without judging, without blaming, without justifiying, without criticizing, look your thoughts as a cloud passing. Begin.1 Now you are going to focus on your feelings, you are going to watch your mood, 2 mouses, one of the toughts and now you are going to watch the one of the emotions which isn't you, any feeling, emotioin that comes worry, happyness, sorrow, fear, you are the witness, the one that watch, you are going to watch your emotions, you are going to be aware of your feelings, mood, this is the hardest and finest layer, but you can do it, Begin2 Now, if everything has been made good till this point, then something very special is going to happen, and i say it becaus you can't do it, it just happen on its own, is a gift from the whole, it's like a reward for doing this, this is being aware. Now you are going to be aware of your awareness this is the fourth thing, realize that you realize, this is what turns you into a buddah, an awaken one, and it's only then when you get to know blessedness, because body knows pleasure, mind knows happyness, heart knows Joy, the awareness knows blessedness, stay quiet then, to feel and to be aware that you are aware, be the witness of the witness, it is just joy.2 Now you are goint to inhale through your nose and exhale through your mouth 3 times, the first time light, the second time deeper, and the last time deepest.2 Now move your shoulders from top to bottom 5 times, starting by your right shoulder then your left shoulder2 Now move your head from your front to your back 5 times feeling it2 Now move your head from side to side 5 times, feeling it2 stretch your arms and open and close your hands, 10 times2 Now put pressure on your thighs with your palms, 5 times2 Proceed now to massage your neck, face and head 20 times3 Now massage your left shoulder with your right hand, and massage your right shoulder with your left hand3 Now with your right hand massage your chest and stomach, and with your left hand massage your back and waist, do it about ten times3 now with both hands massage your thighs, hips, legs, knees and feet, about 5 times3 Now, rub your hands till they are warm and place them delicately on your eyes, 5 times3 Now, Stand up and stretch fully like a cat, and look all the things as if it was the first time, as if you don't know its names. Thank you www.jorgehandabaka.com