I did a quick 15-minute MCO at work. I was tired and a bit down but gave it a go. I decided to do the slow version without audio guidance so that I could dictate my own tempo. I moved from energy center to energy center with each breath. Focus was quite bad , mind wandered easily and I lost track of the MCO multiple times. When going from 3rd eye to throat and from throat to heart the energy needed multiple breaths before I felt satisfied that enough energy had moved. Sensations were not very obvious.Still it was not a bad session. As I always say: the only bad meditation is the one you didn’t do.