Mindfulness of Senses.
Begin by finding a comfortable seated position where you will not be disturbed for at least 30 minutes.
Allow your eyes to close gently.
Begin by connecting to the constant flow of the breath.
In-breath followed by out-breath.
Connect to the physical sensations of breathing,
Noticing aspects such as the rise and fall of the lungs and chest.
The pace and rhythm of each breath cycle.
The temperature of the air as it enters and leaves the body.
Spend a few minutes simply connecting to the breath.
When ready on the next in-breath,
Let go of focusing on the breath and shift awareness to the physical properties of hearing.
Notice both the organs of hearing and the experience of hearing.
Begin by connecting to the physical sensations of the ears.
Allow sounds to come to you rather than actively seeking them,
Absorbing them like a sponge.
Sounds that are close.
Sounds that are far away.
Sounds that are changing.
Sounds that are constant.
Notice the physical properties of sounds rather than what the mind tells you about sounds.
Rather than naming them,
Judging them,
Or being reminded of certain stories.
Notice physical properties such as volume,
Tone,
Pitch,
Consistency.
Notice not only sounds but the space that exists around sounds.
When you are ready,
Return to the breath for a few moments using it as an anchor between the senses.
On the next in-breath,
Let go of breathing and shift awareness to the sensation of touch.
Notice the body as it makes contact with the chair you are sitting or the floor you are lying.
Connect to the physical aspects of contact points along the body where it rests.
Notice where clothes come in contact with various parts of the body.
Shirt sleeves,
Socks,
Watches,
Rings,
Earrings.
Notice any muscle tension or tightness.
Connect to the physical aspects of what you find present rather than minding what you are feeling.
Notice the physical properties of sounds.
On the next in-breath,
Shifting focus to the senses of taste and smell.
Approaching both playfully.
Begin by connecting to the organs of smell and taste.
Simply noticing what happens when you shift awareness to this region of your body.
Whatever it is you find present.
Perhaps noticing any lingering smells in the room,
From your clothes,
Or from experiences earlier in the day.
Again,
Connecting to the physical properties of smell rather than naming,
Judging,
Or being aware of stories of what you find present.
Connect to the odor,
The intensity,
The sweetness or sourness of smell.
And with taste,
Begin exploring any lingering taste in the mouth.
Connect to the feeling of the tongue on your teeth as you explore.
Notice the physical properties of taste rather than minding taste.
When you are ready,
Return to the breath before shifting.
On the next in-breath,
Shifting focus to the eyes and vision.
Begin by keeping your eyes closed.
Simply bringing awareness to the sensations you find present as you shift awareness to the eyes.
Notice the tension in the eyes.
Bring awareness to what happens when simply focusing on this region of the body.
Connect to the darkness you find with eyes closed and the looming light that you may perceive from the room that you are sitting.
When ready,
Ever so gently allow your eyes to open and slowly begin exploring the room.
Pay close attention to what you find present.
Again,
Connecting to the physical properties of what it is you see rather than naming objects,
Reading words,
Telling time,
Jogging memories,
Providing examples,
Or having reminders of what it is you are doing later today.
Connect to colors but don't name colors.
Notice the light,
Shading,
Texture.
Notice space between objects.
Finally,
Return to the breath,
This time with eyes open.
Take three to five breaths with full intention,
Slow,
Deep breaths,
And then purposefully acknowledge that you are stepping out of this intended practice.
When you are ready,
Begin to move slowly.
