Sensory Meditation

Sensory meditation practice that uses all the senses of your body. Enhance your true mind body practice.

Transcript

Welcome to the Sensory Meditation Practice Series.

So today we're going to focus on senses of the body for our meditation practice.

Again,

A lot of times when you close off some of the senses,

Other ones enhance.

So that's why sometimes with meditation,

When you close your eyes,

It allows you to become a lot deeper within your own mind and body and not focus on the things going on around the world through your eyes.

So right now I want you to sit comfortably,

But keep your eyes open.

And as you sit comfortably,

With your legs either folded or straight out however you like,

Just maybe look around and take note of how things are looking around you.

So maybe pay attention more to the detail of what's in the room or if you're at your office,

Maybe just around the office space.

Be in the moment.

Maybe notice the colors.

And just look.

Or if you just want to look straight ahead,

Maybe try that.

And you can meditate with your eyes open.

It's okay.

Sometimes it's good just to sit before you maybe get into your practice too.

Maybe meditate with your eyes open to create that awareness of your surroundings and just being right there in that present moment for once.

So now I want to close off your eyesight and close your eyes and get a little more internal.

So now focus on that space in front of the eyes that we have been doing,

That blank space,

That dark space.

And remember that blank space is you,

The knower of your mind,

Your body,

And your spirit.

And just know that you can always return to this space,

Whether it's the morning,

The afternoon,

Or the evening.

Remember this meditation practice is for you,

It's for no one else.

It's your time,

Whether it's to re-energize,

Refocus,

Maybe to get more creativity for your day.

Maybe it's to decrease a little bit of anxiety,

Depression a little bit,

Or even maybe get some energy.

So now with your eyes closed,

Just listen.

Listen to what's around you.

So you're letting the sounds come to you,

Not forcing anything.

And what's it sound like?

Is there maybe one thing you're focusing on,

A sound,

Or are there multiple sounds?

So now let's shift our focus to your tongue.

And then maybe we just want you to press your tongue to the roof of your mouth,

And then softly let it go,

And notice maybe what you taste.

So just being aware of each sense that's in the body.

And now shifting your senses to your fingertips.

So you're going to have your palms up,

And you're going to place the thumb on the index finger of your hand.

And just feel what that's like.

And you're going to move your thumb to your second finger or your middle finger.

You'll have any eyes closed,

And move your thumb to your ring finger or your third finger.

And then move your thumb to your pinky or your fifth digit.

And you're going to work your way back from your pinky to your ring finger or your third finger,

Back to your middle finger or your second finger,

And then back to your index finger.

And you're going to keep repeating that.

So from your thumb to your second finger or your middle finger,

To your ring finger or your third,

To your pinky,

And then reverse it back the opposite way.

And take your time doing this.

This is a great exercise for you just to force you to slow down because it feels a little awkward because you can't see what you're doing.

This is called a little proprioceptive meditation too as well.

Just knowing your body's spatial awareness as you touch each pad of your fingers with your thumb.

And again,

Take your time.

Force yourself to slow down.

And we'll let you do that for maybe another minute.

Slowly bring that awareness back.

And taking note of how that felt.

Were you able to slow down the movement of your fingers?

Did it feel like you were skipping fingers because maybe you were going too fast?

Or was it easy?

Which is good if you were able to touch each finger pretty smoothly without the skip.

That means you're slowly starting to slow down your mind and becoming a little more aware.

So now let's move to your breath.

Taking note now of your breath and how that feels.

Is it shallow?

Is it deep?

How your inhales and exhales.

So now let's take a deep breath in when you inhale through your nose and exhale through your mouth.

Inhale through your nose.

Exhale through your mouth.

Inhale through your nose.

Exhale through your mouth.

And return to your normal breath.

Nice and easy.

Nice and light.

And just be with your breath right now.

Focus on just calming your breath.

Make it easier.

Make it lighter.

Now just time we breathe.

We're going to inhale and hold it for three seconds.

One,

Two,

Three.

Exhale one,

Two,

Three.

Inhale one,

Two,

Three.

Hold it.

And exhale one,

Two,

Three.

Inhale hold one,

Two,

Three.

Exhale one,

Two,

Three.

Inhale one,

Two,

Three.

Exhale one,

Two,

Three.

And just return to your normal breath.

Nice and easy.

Nice and light.

Now return to that space in front of your eyes,

That blank space,

That dark space.

And noticing all five of your senses.

Maybe what you hear,

What you taste,

What you can touch.

Or if you want to open your eyes now and just get refocused,

You can.

But we're going to let you sit for a minute and just focus on any one of those senses that you wish.

Just to bring some clarity back.

Slowly bringing that awareness back.

Now I'm bringing a little life back to your body with those fingers and toes.

Maybe giving your arms a stretch overhead.

If you haven't,

Open your eyes softly,

Gently opening your eyes.

And thank you for another great meditation practice on the senses.

And I hope you have a great day.

Namaste.

Reviews

Phenomenal. I meditate on my way to work and this got me into the space that I needed.

Excellent... Sunday vibes

Very interesting and different. I really enjoyed it! 😊

Beautifully spoken and paced.
Thank you.
Namaste 🙏🏻

Thank you 🏝🏝🏝for the good feeling meditation 🙏Namaste

This is one of my favorites. So energizing

Great way to begin my day! Thank you 😊

Very centering and refreshing, thank you!

This was great! :)

Really enjoyed it

Jason's sensory meditation is wonderful! It was so easy to be present with his guidance.

It's great to listen to a local meditation teacher!

Very calming and nice, will come back to this one.

Thank you. May you be well.

Enjoyed this! Will add into my rotation.

It was amazing and very refreshing!!!

Thank you. Just what I needed this morning.

Thank You. Very helpful to isolate the senses and bring awareness to each