Welcome to sensory immersion meditation.
In the next 10 minutes or so we're going to cycle through seven channels of your awareness that create a more unified stream of your inner and outer consciousness.
So you can either be standing comfortably or sitting comfortably and I want you to start by gently closing your eyes.
Your eyes closed.
Just notice how you're feeling right now in your body.
Notice how you're feeling in your head,
In your face,
And gently flow down your body.
Notice how you're feeling in your neck,
Your shoulders,
Your chest,
Your stomach,
Your lower back.
And just notice how you're feeling as you are.
So a key part of meditation is really accepting things as they are.
So accept yourself as you are,
As you're feeling right now.
And just enjoy it as it is.
So flowing down,
Notice your upper legs and your knees and your lower legs and your feet.
Wiggle your toes,
Relax your feet.
And now I want you to sweep up gently through your body,
Releasing all tension and just fully relaxing into this moment.
So moving up your legs,
Up to your waist,
Your stomach,
Your upper chest,
And up into your head.
Just relax all tension in your body.
Feel completely immersed and present in your body.
And allow yourself to enjoy yourself as you are in this moment.
And now I want you to notice your breathing pattern in this moment.
Notice your natural respiration pattern without trying to change it.
If your mind wanders,
Just notice that and bring your attention back to your breathing.
You may notice your breath coming in through your nose or your mouth,
Flowing into your body.
And maybe your chest is rising or your belly is rising.
Just notice how you're breathing naturally in this moment.
Feel the clean air around you coming into your body,
Nourishing your body,
And then flowing out.
Notice how when your breath comes in,
It animates your body,
Brings life into you,
Connects you with the environment around you.
Notice how your breath animates you,
Makes you alive.
And now I want you to bring your awareness to your heart.
Notice how you're feeling right now in your heart.
I want you to give yourself complete permission to accept yourself as you are,
To enjoy how you're feeling right now.
I want you to feel a deep sense of appreciation and gratitude for who you are,
For where you are.
Feel a sense of love for yourself and extend that love to every living being.
Now I want you to feel that sense of love in your heart and imagine it's flowing out of your heart throughout your body,
Filling your body with this positive,
Grateful appreciation for all that it does for you,
All these unseen,
Unconscious processes that keep you alive and keep you thriving.
Just feel a deep sense of gratitude for them in your body.
Now I want you to notice your body and the environment.
The largest organ in your body is your skin,
And your skin is a sensing organ.
Notice your feet on the ground,
Notice your clothes resting on your skin,
Notice your skin sensing the breeze or the temperature of the air,
And notice how it changes moment to moment.
This flow of your experience sensed by your skin.
I want you to notice what you're hearing around you.
Sounds nearby,
Sounds off in the distance.
Just notice what you're hearing right now.
Now breathe in the clean air around you.
Breathe it in deep into your lungs.
Breathe in,
Enjoy this clean,
Fresh air that you have right now.
Breathe in again.
Breathe out.
Now in a moment when I give you instructions,
I want you to open your eyes.
But first I want you to imagine that when you open your eyes,
You're seeing the world again.
For the first time.
The single experience of the world around you.
Without labeling or judging it,
Or trying to change it.
And what you want to do is experience the world with this childlike sense of odd wonder.
Like you're seeing it for the first time,
And exploring it,
And following your curiosity where it leads you.
In Zen they call this beginner's mind.
It's a fresh experience.
So gently opening your eyes now.
Just notice the space around you.
Notice the colors,
The patterns,
The light,
The shadow.
Straight lines maybe,
Zigzag lines.
Just notice the sense of odd wonder.
What you're seeing around you.
Just enjoy this present moment experience.
And feel this felt presence in your body coming from your immediate experience.
Give yourself permission just to enjoy things as they are.
In all their beauty and magic.
So I want to thank you for listening to Sensor Immersion Meditation.
I hope you enjoyed this.
And if you did enjoy it,
I recommend practicing it every day.
However you like,
Whenever you like.
It can be a very powerful way to ground yourself in your present experience.
In this felt presence of your immediate experience.
Which is what really matters.
Is your ability to be present.
So thank you for listening.
If you have any feedback with this meditation,
I'd love to hear it.
Feel free to reach out to me.
Thank you.
