Here is a concise summary of the provided text, which appears to be a transcript of a guided meditation session:
**Title:** Mindful Science Guided Meditation - Body Scanning Practice
**Summary:**
* Introduction (0:00 - 0:30): Welcome to Mindful Science, a Spanish-speaking meditation community; objective is to achieve peace and well-being through mindfulness.
* Preparation (0:30 - 2:30): Find a quiet, comfortable space; adopt a relaxed yet straight posture (sitting or lying down); breathe slowly and deeply.
* Body Scanning Meditation (2:30 - 17:00): Guided focus on different body parts to relax and release tension:
1. Feet
2. Back (maintain straight but relaxed posture)
3. Chest (open and relaxed)
4. Hands (comfortable rest)
5. Face (forehead, eyes, mouth, and entire face)
* Conclusion (17:00 - 19:09): Transition out of meditation; appreciation for participation; invitation to explore more content on the website.
**Duration:** Approximately 19 minutes.
Here are the key facts extracted from the text, each given a number and kept as short sentences:
1. **Duration**: As little as 5 or 10 minutes a day is enough for the meditation practice.
2. **Type of Meditation**: This practice focuses on training metacognition.
3. **Definition of Metacognition**: Metacognition is the cognitive process by which we are aware of our own consciousness.
4. **Objective of Mindfulness Meditation**: The objective is to keep consciousness anchored in the present.
5. **Practice Postures**: Recommended postures for meditation are sitting with a straight back (but not tense) or lying down.
6. **Importance of Practice Space**: The practice space should be quiet, intimate, and free of distractions.
7. **Breathing Technique**: Breathe slowly and deeply, inhaling through the nose and exhaling through a gently open mouth.
8. **Body Scan Areas**: The body scan meditation covers the feet, back, chest, hands, and face.
9. **Relaxation Goal**: The goal is for the entire body to be absolutely relaxed from feet to face.
10. **Community Information**: The meditation is part of Mindful Science, the largest Spanish-speaking community of meditators.
11. **Additional Resources**: More guided meditations and complete programs are available on the Mindful Science website.
12. **Engagement**: Listeners are encouraged to leave comments using a specific hashtag and can support the community through a "Thank you" button.