Hello and welcome.
My name is Leah Sugarman and this is a simple,
Mindful sensory awareness meditation.
So begin by finding a comfortable position.
You can be seated or lying down.
Just find a place where you can be comfortable.
And once you find this position,
Let your body soften.
Allow your breath to deepen.
And relax your mind.
Begin with your eyes open.
And start to look around the space where you are.
Become aware of everything that you see around you.
Absorb all this external stimuli.
What are the colors?
What are the shapes?
Once you've absorbed enough and your curiosity is satiated,
You can close your eyes.
Remove this visual sensory awareness and let it come inside.
And become hyper aware of your sense of sound.
What do you hear around you?
Are there birds singing in the background?
Are there sirens echoing through the streets?
Do you hear silence?
What are the sounds that surround you?
Let your curiosity run wild as you follow each sound.
Imagine where they're coming from.
And once you've absorbed enough of this external stimuli,
Bring your awareness to the smells in the air.
What scents are lingering?
Is someone cooking nearby?
Can you smell flowers?
Become hyper aware of all the scents around you.
Let your curiosity run wild.
Imagine where all of these scents originate.
And when you've explored this enough,
Bring your awareness to your sense of taste.
What can you taste?
Is there salt in the air?
Did any of those smells before leave a lingering taste in your mouth?
Can you still taste the slightest little trace of your last meal?
Let your curiosity run wild.
Follow this sense.
And when you've experienced this enough,
Bring your awareness to the sensation of touch.
What do you feel right now?
Sense the gentle brush of your clothes against your skin.
Do you feel a wind gently caressing you?
Feel whatever it is that you're making contact with.
The floor,
A chair,
A bed.
Fully experience all of these sensations.
And then once you've allowed your body and your mind to experience all of your senses completely,
Then you can withdraw them.
Bring your awareness fully inside.
Experience all these same sensations,
But this time within yourself.
Let go of all the external stimuli and truly turn within.
Feel every sensation within you.
Allow this to softly quiet your mind.
And once you've explored all of these sensations,
Pause in the space of emptiness and stillness.
Ruminate in this stillness within.
Maintain this sense of stillness,
Even as you bring your awareness back to all of your senses and continue on with your day.
Keep this space of stillness,
Even among all of the external stimuli.
Thank you for sharing your practice.
Namaste.
