| 00:00 – 00:21 |
Introduction |
| 00:22 – 01:38 |
Directions for location, posture and sensations |
| 01:39 – 02:36 |
Attention to the sensations in the feet and ankles |
| 02:37 – 02:46 |
Attention the sensations of the shins and ankles |
| 02:47 – 03:10 |
Attention to the sensations of the knees and thighs |
| 03:11 – 03:19 |
Attention the sensations of the pelvis and hips |
| 03:20 – 03:28 |
Pay attention to the sensations of the lower back and the abdomen. |
| 03:29 – 03:39 |
Attention to the sensations of the thorax and Coasts |
| 03:40 – 04:07 |
Attention the sensations of the shoulder |
| 04:08 – 04:30 |
Attention the sensations of the left and right arm |
| 04:31 – 04:47 |
Attention to the sensations of the neck, face and head |
| 04:48 – 05:29 |
Pay attention to the sensations of the body as a whole, as they are. Without control. |
| 05:30 – 05:43 |
Attention to the center of the body, in the abdomen, while breathing. |
| 05:44 – 06:00 |
Watch for physical reactions on the spot. Feel it rise and fall. |
| 06:01 – 06:12 |
Mindfulness of breathing reactions. During each inhalation and exhalation. |
| 06:13 – 06:30 |
Attention to let the breath occur naturally. Without control. |
| 06:31 – 06:59 |
Be careful if the mind wanders, record the wandering and return to the breath. |