.
When I had the panic,
I had a lot of sensations inside my stomach
and around my heart,
going around my shoulders and then to my head,
so a lot of sensations.
My father said, "Watch the sensations."
At the beginning, it was difficult
because when I watched sensations,
they became stronger.
I couldn’t watch them.
My father said, “It's okay, just watch a little bit.
If the sensations become too strong,
change the focus,
listen to sounds,
watch the breath,
and then come back to watch the sensations again."
If you do that, what happens is,
it's like you’re watching the river.
If you watch the river,
that means you're out of the river, right?
If you fall into the river,
are carried by the river, you cannot see the river.
If you see the river, it means you're out of the river.
But the river is still there, continuing.
So panic becomes like that.
When you watch the panic, you are not the panic.
There is space,
and this space between you and panic
comes automatically.
You don't have to create the space.
It's a byproduct.
If you see the sensation,
that means you are out of the panic.
Let's try this together.
First, please keep your spine loosely straight
and close your eyes.
Now, please bring your attention
to your forehead,
and whatever sensation there is in your forehead,
just be aware of it.
Relax your forehead,
and now move your attention to your head,
neck,
face.
It doesn’t matter what the sensation is — pleasant, unpleasant,
neutral, or no sensation; it’s okay.
Don’t particularly look for sensations
or no sensations;
just be aware if there is no sensation.
Now relax your shoulders;
be aware of sensations in your shoulders,
upper back to lower back.
Be aware of sensations in your chest
and stomach.
Relax your stomach
and be aware of sensations in your stomach,
arms,
and legs.
Now, please be aware of sensations in your entire body
and relax your body.
But if you cannot relax,
allow that you cannot relax.
If you allow that,
that means you're relaxing.
Not relaxing is also a sensation,
a tight sensation.
That’s great! You can watch that.
Basically, everything is okay;
anything is fine.
You are free.
You don’t have to
pretend to be anybody
or act like someone else.
Be free. Be yourself.
Now please open your eyes.