Welcome to a five-minute meditation practice known as coming into your senses.
Please take a few moments to be still and settle into a dignified posture.
And remember to congratulate yourself for taking this time for meditation practice.
Moving your attention onto your breathing,
And as you breathe in and out,
Be mindful of the breath rising on the inhalation and falling on the exhalation.
Just riding the waves of the breath moment by moment,
Breathing in and breathing out.
Now moving the attention away from your breathing and focusing all your mind's attention onto your ears.
Perhaps you can feel the physical sensation of the ears on both sides of your head.
Maybe or maybe not.
And with your mind's eye traveling into the ear canal,
And imagine that we come up against the eardrum,
And in the atmosphere there are vibrations carried to us via the air,
And brain and consciousness interpret this as sound.
Just what sounds can you pick out wherever you are at this moment?
Acknowledging them and letting them go.
Now moving the attention away from your ears over onto your eyes,
And just letting your eyes open a little bit,
And whatever comes into your field of vision,
Noticing one or two objects,
And just simply noting their shape,
Size,
And color.
Now moving away from the eyes and simply dropping down into your nose,
And starting first,
Perhaps feeling the physical sensation of the nose on your face,
And maybe again getting in touch with the sensation of air going into and out of the nostrils.
You may notice that,
Breathing in,
The air is cool,
When breathing out,
Becoming slightly warmer,
And perhaps you're noticing a sense of smell or not.
We call this nose consciousness.
Now moving away from the nose and dropping down into the mouth,
And maybe initially feeling the warmth and the moisture in the mouth,
You can even move your tongue over your teeth and gums,
And perhaps getting in touch with taste,
Consciousness,
Or not.
Now moving further and coming into our senses practice,
And moving your focus onto your skin,
And getting in touch with where your body is sitting or lying down,
Perhaps noticing any sensations that might be present,
No matter what they are,
However they are,
Moment by moment.
And as we're experiencing right now,
These are our five conventional senses,
Right?
The sense of what we can hear,
See,
Smell,
Taste,
And touch.
And of course in meditative practices there's our sixth sense,
And this is the mind,
And just being attention where your mind is at this very moment.
Whether you're caught up in the past or the future,
The mind is where we pay attention on purpose,
And just concentrate on being in the moment as best as we can.
Now in a few moments here we ring the bell and come to our conclusion.
May you be at peace,
And may all beings be well.
