longer, in which case, move on whenever you are happiest to do so. I have spent many runs just watching the breath and how it changes during runs. Step Four: Now start to move your awareness and spread it through your body in even more detail. With each body part that you move your awareness towards, sense the blood pumping through it, watch and observe how it is all feeling as you run and let it all happen, accept it happening as it is. Become aware of the skin surrounding each part as well as the muscles working deeper within, then here are some other considerations as you scan through the body, focusing for a few minutes on each area at least, tuning into each area and being mindful of each in depth: Start with your feet -- notice how they land upon the ground. Notice the weight and force of them as they impact the ground. Notice the weight of them when they are in the air. Sense the feelings as they move, notice the muscles and bones and sense all the fibres. Then move up and through the legs -- notice the lightness and heaviness that changes (or not) as you move. Notice the sensations within individual muscles, notice how some muscles seem to effect others. Move your awareness into the knee joints, feel them moving, and then all the way up the thighs and hamstrings. All the time move your awareness inside deeply, connect with the muscles,