Sensory Awareness

In this unique amalgamation of body scan and focused attention meditations, we practice shifting our attention to various aspects of the body's sensory experiences. In this practice we increase body, emotion and stress awareness, while enhancing focus and resilience.

Transcript

I invite you to find a comfortable position that will support relaxation and awareness throughout this practice.

If it feels right for you,

Closing your eyes to limit distractions and increase your focus.

Throughout the practice,

You'll be asked a series of questions to help guide your attention to various aspects of your sensory experience.

As best as you can,

Shifting your full attention to those sensations and holding your awareness on any experience that you detect.

Can you notice the rise and fall of the abdomen with each breath?

Can you notice the space between your toes?

Can you notice where clothing makes contact with skin?

Can you notice the air on the back of your throat on each in-breath?

Can you notice where your body makes contact with what you're sitting or lying on?

Can you notice sounds that are close?

Can you notice the temperature inside your clothing?

Can you notice where your upper lip meets your lower lip?

Can you notice the soles of your feet?

Can you notice where your mind is right now?

Can you notice the inflation and deflation of the lungs on each breath?

Can you notice the weight of your body?

Can you notice any tension?

Can you notice with your fingertips the temperature of the air?

Can you notice something pleasant in the body?

Can you notice warmth or coolness in your feet?

Can you notice where your attention goes?

Can you notice colors behind your eyelids?

Can you notice each strand of hair on your scalp?

Can you notice something uncomfortable in the body?

Can you notice any tastes?

Can you notice any emotions that are present?

Can you notice your posture?

Can you notice when your attention wanders?

Can you notice your heartbeat?

Can you notice the air against your cheeks?

Can you notice tension in your facial muscles?

Can you notice where your tongue is resting in your mouth?

Can you notice sounds that are far?

Can you notice the breath at the nostrils?

Can you notice the air in your mouth?

Can you notice the air in your mouth?

Can you notice the air in your mouth?

Reviews

Another great addition to my morning ritual library!

This is one of my favourite practices from your course at U of T. Happy to be able to access it here.

Very calming and easy to follow in order to sink into blissful awareness. My migraine headache was soothed during this too! I will return to this practice more often. Thank you!! :)

Very different and very cool. I'll be coming back to this one. Nice voice and intonation too.

Loved it. Thank you!

Splendid, original.

Did this in the wind and rain while walking the dog, stressed after work. Brought balance and normality, thank you 🙏

Magnificent. Such exquisite detail, perfectly paced to keep my mind from wandering. This is a keeper

I appreciate this practice

Very nice variation of the typical body scan. The meditation was well done as it flowed smoothly and certainly brought you and kept you in the present moment. Thank you!

Liked this exercise a lot.

That was awesome THANK YOU

Awesome

What a string meditation

The questions are very effective to Keeps your attention on the meditation