Hello friend,
This is Jax and welcome to your meditation on opening and connecting to your senses.
Go ahead and find a place where you can be comfortable and you feel supported so that you're able to focus on your meditation.
For the next couple of minutes,
We're going to go on an internal journey within using two of your senses.
Go ahead and gently close down the eyes and wherever you're at,
Place your palms face up and take this as a gesture to be open.
Open to the experience and open to being here for these next couple of minutes.
Focus your attention at the center of each palm,
The center of the palm on the right hand,
The center of the palm on the left hand.
With your awareness focused on each palm,
Take a full deep breath in and a soothing full breath out.
Do one more like that.
You can go ahead and release your hands,
Put them now anywhere they feel natural and shift and focus your attention on your mouth and your jaw.
Open your mouth as wide as you can,
Almost like you're yawning and really feel the tension in your jaw.
Hold it,
Hold it,
Keep it open and then release.
Let's go ahead and do that again.
So open the mouth as wide as you can,
Big yawn,
Hold it there and let it go,
Let it go.
Relax your jaw,
Feel your mouth gently dropping open,
Letting the tension really start to dissolve.
Create space between the upper lip and the lower lip and allow that softening to echo throughout your whole face.
Eyes release tension and soften,
The eyebrows unfurl,
Relax the space in between the ears.
Allow the neck and the shoulder to release as they melt down the back body.
Belly is soft,
All 10 toes spread.
At this present moment,
Take some long,
Deep,
Slow breaths here.
And as you continue to breathe,
Pay attention to how your chest and belly moves,
How the belly rises as you inhale and falls as you exhale.
Notice how the chest rises as you inhale and falls as you exhale.
And use the breath as a friend,
So on those inhales,
You feel expansive,
You feel growth.
And then on those exhales,
Imagine any tension that you're holding onto being released and flowing out of your body.
So take a deep inhale,
Really fill up the belly and the lungs and the chest.
And a releasing exhale,
Feel your body relaxing.
Feel your body already relaxing,
Already letting go.
Feel it with that breath.
So we're gonna explore two different senses today in this meditation,
Sound and sight.
So begin to open up your sense of sound and let this journey of sound be one with wide open awareness and begin to listen to the sounds as they occur.
Are there any sounds outside the room?
Are there any sounds in the room?
And let sounds come to you and touch your eardrums.
And let sounds drift away,
All in a space of observation.
You don't need to analyze here or create a story.
Can you be in a place of curiosity simply noticing,
Perceiving the world through sound?
And if there are no sounds,
Listen and rest in this moment of silence.
And start to see if you can learn to move freely between being in silence and with sounds for the next couple of breaths.
Let any sounds fade,
Allowing them to be white noise in the background.
And here now,
Let your awareness shift to sight.
Keeping the eyes closed,
Can you detect any sights behind the eyelids?
Don't grasp or don't reject anything that might show up.
Rather,
Can you sit with a wide open awareness to your experience and soak in the sight behind the eyelids?
And in this moment,
Begin to gently open your eyes and take a moment to absorb the room around you.
And then we'll scan the room together.
So starting at the left,
Scan all the way to the left of the room with your eyeballs.
Glancing over there,
Checking out anything you see.
And then like reading a phrase on a book,
Start moving the eyeballs until you're looking all the way to the right of the room.
Gazing all the way to the right of the room.
And next,
Start to take your gaze all the way up to the sky.
So gazing all the way up,
Really high.
What's up there?
Getting curious,
Looking around.
And then,
Like a slow moving elevator,
Start moving the eyeballs all the way down until you're looking all the way down.
Glancing down,
Maybe even see the tip of your nose,
Just looking down,
Getting curious.
And then finally,
Look forward.
Gaze is straight out in front of you and scan the room.
Notice the play of light on the objects in front of you.
Or if there's darkness around,
Notice that too.
What do you see?
Just taking this as an opportunity to really soak in your environment.
To stay in a place of observation,
Just simply noticing,
Not analyzing,
But noticing what you see.
And then I want you to focus on one object for the next five breaths and really absorb what you notice.
Colors,
The textures,
The shapes.
Stay curious.
Can you stay neutral in this moment?
Not in a state of like or dislike,
That's being in duality.
Rather,
Can you sense your connection to the world around you?
Can you sense the connection to being a part of everything around you?
Simply looking and listening without any judgment,
Rather in a state of wide open awareness.
So take one last look at your environment all around you.
And then gently close your eyes once again.
And know that you are connected to all the noises and all the sights around you.
You are connected to all around you.
And when you feel connected,
Do you shy away?
Do you want to avoid or push away?
Or do you lean in?
Do you get invested?
Take a deep,
Rich breath in and a deep,
Rich breath out.
Attached to nothing and connected to everything.
When you want to surrender to the present moment and feel connected and use your senses,
Come back to this meditation.
It's always here to support you.
Take an expansive breath in and a settling breath out.
Slowly,
At your own pace,
Start to add movement into the body.
Maybe nodding the head side to side,
Wiggling the fingers.
And thank you so much,
Friend,
For taking the time to meditate with me today.
I'm so grateful for your attention and dedication to your practice.
You can gently open up those beautiful eyes of yours.
This is Jax.
I hope to see you at another track soon and have a wonderful rest of your day.
Namaste.
