Hey there,
This is Katie from Katie Lynn Lives.
In today's meditation practice,
We are going to be cultivating your sense of mindful awareness using sensations.
Let's start this meditation by finding a comfortable position,
Either seated or lying down,
Closing your eyes,
And taking a deep breath in through your nose,
Holding and then releasing out through your mouth,
Repeating this process in through your nose,
Holding and then releasing all of that tension.
And one last big in breath through your nose,
Send that air all the way into your belly and then release.
Feel a stillness settle into you,
Into your body,
Taking on your natural rhythm of breathing now.
Notice that sensation,
The feeling of your chest and belly rising and falling ever so slightly with every breath.
Notice the sensation of your fingertips.
What are they touching right now?
Can you feel fabric,
The temperature of the air,
Perhaps your own skin.
Now extend this awareness of the physical world to what lies beneath you sensing into the floor cushion or mat missing every point of contact.
Now extend this awareness this physical sensation awareness to your whole body.
Your whole body is vibrating and tangling with awareness.
Next we will draw our attention to the sensation of hearing.
What is it that you can hear right now?
Most prominently.
You can hear my voice.
You may hear your own breathing.
Is there anything else in the room or space you are in right here that you can hear?
And extending further,
Is there anything in the space beyond that you can hear outside of your immediate location?
Hear the world going on around you.
Next,
Let us notice the sensation of taste in your mouth.
As well as the sensation of smell through your nose.
Notice how these two sensations work together to serve us and how becoming aware of them is blissful.
We will bring our attention now to the last physical sensation of the body,
Which is sight with your eyes closed.
Notice the brightness of your room.
And then focus in on yourself.
Do you see any light or patterns or images?
Use this time to become aware of your inner vision.
As if you were peering out through your forehead with your third eye.
Now finally,
Let's use the sensation of our spirit to take a moment to acknowledge where we are in this lifetime.
Where you are on your timeline.
Where you are physically on this planet.
Really zoom out and sense the whole picture.
Wherever you are is perfect because everything is happening as it should be.
Whether it feels that way or not right now.
To conclude this meditation,
Let's draw our attention back into our body.
Perhaps taking another big deep breath in.
Now,
Before you open your eyes,
Set your intention to use all of your senses today and to appreciate all that they have to offer you.
When you are ready,
You can start to bring some movements into your body and flutter open your eyes.
And when you do notice how vibrant,
Colorful and beautiful this world is.
May you have a blessed day.
Namaste.
