Meditation - How to Spread the Sensations of Peace Through the Body

The first step is to find an area of your body that feels soothing or pleasant. Then, with the in breath and then the exhalation, you're just relaxing into that area - making it even more pleasant. The next practice is to spread the ease to achieve what's a bit of a state of great pleasantness,. suka and pity. And when I arrive there, I'm going to take a really rewarding full breath, a long exhalation if a smile comes easily, I'll climb to that. And it's just rinse and repeat.