[00:21] sometimes the mind becomes so active that it is hard to concentrate there may that it is hard to concentrate there may be many reasons for us and the scenario with over Barry by giotto becomes distracting take these next
[00:37] becomes distracting take these next couple of minutes to find relief couple of minutes to find relief relaxation and focus
[00:51] watch the screen and immerse yourself in the music now allow your mind to drift the music now allow your mind to drift wherever it wants to letting any wherever it wants to letting any thoughts or concerns just pass you by
[01:12] as you concentrate on the screen feel your shoulders deceptive it'll become your shoulders deceptive it'll become present in the here and now
[01:35] in a moment the music will automatically pause when it does tell your mind to pause when it does tell your mind to stop
[02:05] now tell your mind to stop here nothing in this moment since how instant the in this moment since how instant the effect is perhaps you hear your effect is perhaps you hear your breathing or maybe there is a ringing in
[02:19] breathing or maybe there is a ringing in your ears from the silence let's do that
[02:32] again immersing yourself in the music and the scene of the screen let your mind wander let your mind wander wherever it will
[02:52] you have the power inside to allow or deny the thoughts that enter let go of any thinking process that doesn't serve a positive purpose
[03:25] once again the music will pause and when it does tell your mind to stop
[03:51] stop you should now notice that everything seems a little slower your everything seems a little slower your breathing your heart rate and mind have breathing your heart rate and mind have entered a karma state
[04:18] listen to breathing on each exhalation let your muscles deflate
[04:41] this time when the music pauses let go of any tension we're allowing let go of any tension we're allowing your muscles to fully relax
[05:05] stop that right feel your body melt as every muscle feel your body melt as every muscle loosens
[05:27] perhaps feel a cooling sensation around your forehead neck and shoulders
[05:44] becoming loose cool and calm sit for a moment and continue to be present