A Short Sensory Spatial Meditation

Here is a short (6:06 in length) sensory meditation with meditative instrumentals of Spanish guitar and Native American Indian flute. The meditative instrumentals provide a gentle backdrop to the guiding voice then fades into silence in the end.

Transcript

In a comfortable seated position with a straight spine,

Soften your breath.

Slow it down with emphasis on the exhalation.

Avoid the tendency to rush the breath.

This long,

Slow,

Deep,

Easy breathing.

Soften your shoulders,

Your face,

Your brow.

And your thoughts,

Emotions,

And mind.

Acknowledge the space around you.

Notice all that surrounds you with all the senses.

What do you hear?

Do you feel a breeze?

Do you feel a temperature?

Is there a taste?

Or is there a smell?

What do you see through your mind's eye?

Do you see your surroundings?

Can you visualize the space?

Notice.

Allow to simply be with no judgment.

Allow all to be that which surrounds you.

Now bring your awareness to self,

Your physical self.

Can you feel the shape of your posture?

Do you feel the contact you make with the chair or cushion that supports you?

Can you feel the earth below supporting you?

Can you feel your perimeter?

The outer boundaries of your physical self?

Can you sense and feel your body?

Its structure,

Its organs,

Tissues,

And fluids.

Now let your awareness progress deeper.

Deeper to the non-physical,

To your emotional self.

Notice your thoughts and feelings.

Simply observe them.

Allow them to pass as though they are clouds in the sky.

Go deeper still to your mental self.

Notice there are no boundaries here within the mental self.

Notice you are not your thoughts as they have passed.

Notice your emotions were but momentary responses from the exterior.

Your mind is vast.

Its spacious.

It has no limits as with the exterior.

The mind has no boundaries.

Its yours and it is you.

Scan across yourself,

All of yourself,

All the layers of your being.

You are perfection.

You are perfect as you are.

You always have been and always will be.

Reviews

Love the phrase soften your thoughts. Thank you for that, I know it will become a part of my daily meditation.

Very nice, thoughtful and inspiring 👏 👍 👌 ❤ 😀 🙌

Thank you

This was very nice! A great meditation to do when you need a reminder of who you are or a quick mental adjustment to simply slow the pace down when the pressures around you are overwhelming. This meditation helps you to pause, connect, and recalibrate in a short time frame. Thank you for creating this one.

Excellent. I really liked the music that went along with this; it was perfect.

Wonderful and guiding

This was a great length for a busy morning. I enjoyed the visuals. Soothing instrumentals. Wonderful spoken word. Thank you for sharing.

Powerful practice to start my day. Thank you!

Beautiful..thanks!