In Body Meditation - Coming Into Senses

In Body Meditation with Jamie - Coming into the Senses. Increase your mindfulness throughout the day by connecting with each sense individually. Connecting to each sense individually, we work to anchor ourselves in the moment.

Transcript

Welcome to the InBody Meditation Series with me Jamie.

Today we will be working on coming into senses.

And a comfortable position sitting upright with the eyes open.

Just taking a few deep breaths.

Just allowing the shoulders to relax.

The belly to relax.

Just grounding yourself wherever you're sitting.

First sense we can use with the eyes open is sight.

Before we close our eyes just have a look around the area,

Scanning,

Without any judgement.

Judging as if this is the first time you've looked around this room or scenery before.

Just taking it in,

Not recalling any memories or judging anything as old or new.

Everything in the moment is as it is.

Now when you feel ready,

Closing the eyes.

Working with the senses is something you can do anytime throughout the day to bring you more mindfulness and more presence.

Moving into touch.

What can you feel touching?

Just immediately maybe whatever you're sitting on,

You may feel the pressure supporting you.

Or maybe it's a breeze,

A gentle breeze on your skin.

Coming into that touch feeling.

Just watching that without any judgement.

Allowing that feel to sink you deeper into relaxation.

By feeling what you're sitting on,

It allows you to relax deeper.

So feeling where you're supported and giving your muscles permission to relax deeper into that support.

So there is less tension in the body.

Just work with your natural breath.

With your mouth just slightly open,

Let's concentrate on the breath now.

Allowing a little bit of breath to come through the nose and a little bit of breath to come through the mouth.

Just feeling the cold air coming in through the mouth and in through the nose.

And how it hits the back of the throat and the top of the nasal cavity.

Just really focusing on this simple feeling,

Paying it the fullest attention.

Just being the watcher,

The experience flowing.

And any thoughts that arise will naturally disappear whenever you rejoin the task of observation and breathing.

This will naturally just move on and coming back into the moment.

Allowing your attention to move a little bit further down the journey now of your breath.

Just follow it all the way down deep.

See if you can feel your belly.

Just noticing how a natural breath,

A natural relaxed breath will massage the belly.

How this aids digestion and helps all the function of your organs.

Going to a deep breath throughout the day will help your digestion and many other functions around the body.

Fullest attention just in the belly.

Letting it naturally move in and out very peacefully and effortlessly.

Now moving back up.

We can observe the breath coming back up by tightening up our throat a little bit and using something called Dragon Breath or Muhajree.

It's a yoga breath so you squeeze your back of your throat a little bit and allow a little bit of a noise,

A hiss to come out.

Through the nose.

And here you can observe the warm breath coming out.

This special yoga breath is meant to hold on to the heat and recycle it in the body.

And the noise created helps the connection as well.

Now that we're going through the nose.

Use your sense of smell now.

Is there anything you can smell ever so slightly?

There's bound to be some smells which we don't even realize in any environment.

Just coming into the breath through the nose now,

Really smelling and putting full attention into any smells which may be arising.

Maybe moving your nose a little bit closer to your t-shirt or whatever you're wearing.

Maybe just raising your hand to your nose and smelling your natural scent.

Just really experience that smell like it's the first time you've ever smelled it.

Just smelling with a sense of curiosity,

Not allowing the mind to label anything.

Just allowing yourself to be curious,

Taking life afresh with each breath.

Next,

We'll come to our hearing.

So try and be aware of all the kind of senses we've gone through in the background.

Anchoring you in the meditation and in presence.

But you can move your attention now to hearing.

What is it can you hear in your immediate environment?

And listening without judgement,

If it's a noisy car or someone talking,

A baby screaming.

Just listening without the mind saying whether they like that noise or not.

Allowing it to be as it is,

Just noise,

Something you can pay attention to.

And see if there's any noises further in the background which you can reach through relaxation.

Amazing.

Maybe not.

Maybe picking a noise which you can't quite hear and seeing if you can concentrate and make it become more clear.

Again,

If thoughts are coming up,

Just allow them to pass by coming back to your senses and you can choose a practice like taking one big deep breath,

Just breathing out and allowing the thought to disappear.

But really listening at the moment,

Full attention to your surroundings.

Now we've done listening to the outside environment,

Let's study within our bodies,

Just taking a few moments to scan the body within and see what feelings there are of movement,

Of tightness,

Of relaxation,

Just observing,

Just putting your attention,

Seeing if you can feel maybe a bodily function that happens naturally which you don't normally feel.

For example,

Can you hear your heart beating?

Can you feel your heart beating?

Fluid is always moving around the body and if we quieten our mind and get into a deep state of meditation,

We can feel this,

Really connect with what happens in our body without our attention.

And finally just moving through your body and giving thanks,

Appreciation,

Sending some love to all your organs for keeping us alive.

Just go through one by one and send them some good energy,

Send them some relaxation.

Always working 24-7.

The liver cleansing the blood,

The gall bladder producing bile,

Helping digestion along with the pancreas,

The stomach digesting food,

The intestines,

Its digestion,

The colon absorbing all the nutrients,

The microbiome that lives within which creates the serotonin for us to be happy.

Thank you to the heart for being strong and beating,

To the lungs for giving me air,

Thanks to our sense organs which lets me experience and sending some thank and love to the mind,

To the brain for being able to interpret all of this and allowing us to observe and watch in peace.

Now just taking some deeper breaths,

Just start moving the body a little bit,

Slowly awakening playfully,

Just stretching out any tight muscles or giving your body a little bit of a stretch,

Just coming back in the room,

Opening your eyes,

Just coming back to sight quickly,

Have a quick look around the room again and imagine like this is the first time you've seen the room or your surroundings again,

Just looking again with full interest,

Without judgement.

If we live each day like it's our last and forget the old conditioning of the past,

We can live in the present more easily.

Try using your bodily senses to come into your body and the present moment more often in the day.

Thank you all for being here with me,

I hope you have a lovely day,

Lots of love.