Welcome,
My name's Paul and I'll be guiding you through the senses awakening meditation sequence today.
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Please take a moment to do so now.
Looking down your eyes,
Feeling comfortable resting in your seat,
Checking you're comfortable and your back is supported.
Knowing that at any time you can adjust your position throughout the meditation.
Taking a moment to acknowledge the effort you've made to be here and how you're feeling right now.
Recognizing that for the next 20 minutes,
There's nothing for you to do but simply rest.
I invite you to notice your breath as it is.
Not seeking to change or control it in any way.
Just observing the movement of the breath in and out of your body.
Noticing whether your breath is fast or slow,
Shallow or deep.
Now taking control of your breath,
Starting to lengthen your exhale.
Simply setting an intention to exhale longer than your inhale.
Feeling comfortable with each breath in and each longer breath out.
Taking a regular inhale,
Letting out a slightly longer exhale.
Continuing your lengthened exhales at your own pace.
In the practice of effortless meditation,
Whenever you happen to realize that your awareness has drifted away from your anchor,
Such as your breath right now,
And is caught up in thoughts or emotions.
Remembering that this movement of the mind is an important part of the meditation process.
Meditation without any judgment,
Gently and effortlessly resting your awareness back on your anchor.
It doesn't matter how many times your mind drifts away.
There's no place to get to.
No state to achieve.
There's also no good or bad meditation.
We only assess the effects of the meditation after we've finished it,
And observe how we feel afterwards in our daily life.
Continuing with your lengthened exhales.
Continue your next exhale,
Letting go of controlling your breath,
Allowing it to return to its natural rhythm.
I invite you now to tune in to each of your senses,
One by one.
Noticing with your sense of touch.
Noticing where your hands are placed,
And what they feel.
Sensing your clothes against your skin.
Noticing where your skin meets the air.
Feeling where your body is resting in your seat.
Shifting to your sense of hearing.
Becoming aware of the sounds around you.
Noticing whether they are near or far away.
Resting your awareness on the different sounds.
The sound of the music,
Or sounds within the music.
Maybe the sound of your own breathing.
You might hear sounds from outside the room.
Maybe birds,
Wind,
People or traffic passing by.
Gently drifting from sound to sound at your own pace.
Moving to your sense of smell.
Breathing in and noticing the smells reaching your nose.
Resting your awareness on each smell,
Fragrance and scent.
Noticing any sensations in your nostrils as each smell reaches you.
Observing any reactions to the scents as you inhale them.
I invite you now to explore your sense of taste.
Noticing any flavors lingering on your tongue.
Maybe there is the taste of a drink you had from earlier on.
Or some food from before.
Resting your awareness on each taste,
Whether it be intense or faint.
Noticing any thoughts or emotions that arise from those tastes.
Or maybe noticing there are no thoughts or emotions.
Moving to your sense of sight.
Keeping your eyes closed.
Resting your awareness on what you can see.
Your whole field of vision.
Maybe there are patterns,
Shapes or movement.
Noticing any changes as your eyes remain closed to what you see and perceive.
Now taking in your observations from all of your senses.
Acknowledging them for what they are in this moment.
I invite you now to rest your awareness on one of your senses as your anchor for the remainder of the meditation.
It might be your sense of touch or taste.
Sight or smell.
Or maybe a sound around you.
Not trying to hold on to what you are sensing or trying to focus on it.
Just effortlessly and lazily resting your awareness on what you can sense.
Your thoughts and emotions will come and go.
Whenever you happen to realise where you are.
Gently and effortlessly resting your awareness on your sense as your anchor.
Continuing at your own pace.
Moving away,
Drifting back.
Effortlessly resting your awareness on your sense as your anchor.
Gently letting go of your sense as your anchor.
Slowly starting to deepen your breath.
Starting to notice your body once more.
Sensing the tips of your fingers and toes.
Expanding this gentle movement into the rest of your body.
Stretching or twisting in whatever way feels good.
Keeping your eyes closed.
Thanking yourself for meditating today.
Noticing how you are feeling.
Maybe setting an intention to carry those feelings throughout the rest of your day.
And whenever you are ready,
You may gently open your eyes or keep them closed and rest a little more.
Please take as long as you like.
