Listen to the short audio recording below. Though the technique described is similar to breath awareness, you will now be paying attention to subtle, non-pain sensations in your body while you continue to practice calm breathing.

Pain can make this a very difficult task. It will get easier with practice.

Practice feeling subtle sensations of calm breathing, relaxed muscles and a quiet heartbeat through every part of your body.

Sit in a comfortable position and practice this 3 to 5 times per day. Just as with longer, smoother, softer breath in Step 2, you can expect improvements within 3 to 6 weeks.

When you’re ready, click the Next Section button below to move to Step 4.