Welcome,
Everyone.
It's Alicia Bliss,
And thank you so much for joining me on a journey through the senses meditation,
Where we will explore our awareness of perception and the senses,
Gaining deeper insights into how they shape our understanding of ourselves and the world we inhabit.
This practice is called mindful sensory awareness meditation.
Now,
Please find a relatively quiet and comfortable place to sit or lie down where you won't be disturbed.
When you found that place,
Please close your eyes gently,
If that feels comfortable,
Or you can keep a soft,
Focused gaze out in front of you.
Now take a few deep breaths to settle your mind and body.
Focus on the sensation of your breath entering and leaving your body.
Allow your breath to flow naturally and effortlessly.
Relax into your shoulders,
Jaw,
And eyes.
And now start to open up to the senses by focusing on each one,
One at a time.
First,
We'll turn our awareness into the inner sense of sight.
With eyes closed or softly focused,
Notice any patterns of light or darkness behind the eyelids.
If your eyes are open,
Softly gaze at one point and notice the colors,
Shapes,
And movements without labeling or analyzing them.
Breathe and just notice what you see.
Now,
Tune into the sounds around you,
Both near and far.
Noticing the layers and the different tones,
Volumes,
And qualities of the sound.
Allow the sounds to come and go without getting caught up in identifying them.
Great.
Next,
Please bring your awareness to the sensations of touch,
Where your body makes contact with the ground or the chair in which you sit in.
Feel the texture of your clothing against your skin.
Notice any sensations of warmth,
Coolness,
Pressure.
Just notice.
Now turn your awareness into the sense of smell.
As you breathe in and out,
Notice if there's a particular scent in your environment without attachment or aversion to it.
Just notice.
Beautiful job.
Next,
If possible,
Notice any residual taste in your mouth from food or drink.
Simply observe these sensations as they arise.
Now after focusing on each sense individually,
Let's expand our awareness to include all of the senses simultaneously.
Notice how each sense contributes to your overall experience in this present moment.
Throughout the meditation,
Your mind may wander or get distracted.
When you notice this happening,
Gently bring your focus back to one or all of the senses without judgment.
Allow yourself to fully immerse in the sensations of the present moment.
Notice,
Is there a sense that you tend to focus towards?
Just notice where your attention goes,
Your energy flows.
And that's where our perception is born.
Through taking in all of the senses of present moment,
We can take in life.
Right here,
Right now,
Feeling,
Sensing,
And integrating into this experience of the now.
So we are ready to conclude our meditation.
So please take a moment to appreciate the sensory experiences you've explored.
And gradually bring your awareness back to your breath.
Then back into the room around you.
And if your eyes were closed,
Please open them.
And notice how you feel.
This meditation can really help cultivate a deeper connection with your immediate surroundings and enhance your ability to perceive subtle sensations.
With regular practice,
You can sharpen your sensory awareness and foster a greater sense of presence in your daily life.
Aim to practice for at least five to 10 minutes initially,
And gradually increase the duration as you become more comfortable with practice.
And thank you so much for practicing with me.
Namaste.
