Sensory Harmony

This is a gentle, guided meditation connecting our internal sensory experiences to the natural flow of our surroundings. It uses guided awareness of breath, sound, touch, smell, taste, and visualisation to facilitate the connection of our internal world with the environment surrounding us.

Transcript

This is a guided meditation to help you connect in harmony to the natural flow of life.

I recommend starting by finding a comfortable position,

Preferably lying down,

Taking your time to settle in,

Adjusting your posture as you need to,

Gently closing your eyes.

Start by tuning in to the natural flow of your breath,

The rise of the body as you inhale,

Your body sinking into the surface beneath you as you exhale,

Rising on the inhale,

Sinking into the earth beneath you as you exhale,

Just noticing the balance of time between the inhalation,

The space between and then the exhalation,

Allowing your breath to flow naturally,

Just noticing the balance between the inhalation and the exhalation,

The exhalation and the space between your breath,

Breathing in perfect harmony with the natural environment and the world surrounding you,

Connecting your body to your breath,

Connecting your breath to the world surrounding,

Contemplating the idea that through your breath you're in a perfect balance and exchange with the world and environment around you,

Breathing in oxygen provided by your natural surroundings,

Exhaling,

Giving back to the natural surroundings and the world around you,

Through the inhalation gaining all that you need to be healthy,

Full of vitality,

Through your exhalation able to let go of all that you do not need,

Giving back to your natural surroundings in perfect harmony.

As you're ready,

Tuning into the sensory experience of the world around you,

Start by tuning in to the sounds that you can hear,

Listening to the sounds nearby within the room that you're in,

Distinguishing between different sounds,

More obvious sounds,

More subtle sounds,

Noticing the quality of these sounds,

Their pitch or the volume of the sounds,

Now noticing more distant sounds outside the room,

Sounds that are further away,

Perhaps more subtle sounds,

Tuning in to what you can hear as the most distant sound,

Perhaps what you can hear as a sound that's closer by to you,

Distinguishing between these sounds,

Whether it be movement,

Cars,

Things operating in the world around you,

Things travelling,

Sounds of nature,

Perhaps you might be able to hear wind rustling through leaves,

Perhaps birds making sound,

An aliveness in the surrounding environment around you,

Perhaps a little more stillness,

Just taking time to contemplate connection to the sounds surrounding you,

Your whole being merging,

Your whole being becoming one with everything that you can hear and all the sounds around you,

As your perception of sound is part of you,

It joins you in your experience of the objects creating the sound around you,

In perfect balance,

Now moving your sensory experience to touch and sensation,

Starting with more obvious touch,

Identifying all the points of contact with your skin,

The clothes on your body,

How different material feels on your skin,

Contact points of the parts of your body touching each part,

Contact points of your body with the surface beneath you,

Different points of pressure,

Just noticing your perception of the points of contact being brought into your internal experience,

Merging your internal experience with the points of contact,

And how your body is feeling with those points of contact,

Shifting your attention more inward,

The subtle sensations within the body,

Scanning through the internal body,

Noticing any areas of tension,

Knotting in the body,

Uneasy feelings within the abdomen,

The solar plexus,

Any tension within the hips,

The legs,

The shoulders,

Scanning through the whole torso,

Perhaps other areas feeling more lightness,

Or as you attend to areas of tension,

The uncoupling of this tension,

The letting go or flowing more ease.

You may even notice some areas within the body where there is particular heat,

A bubbling sensation,

Noticing other areas where there may be more of a coolness or a stillness,

Bringing all of the sensations,

Sensations of your skin,

Sensations of touch,

Points of contact,

Surface supporting your body,

Connection of your internal sensations,

With all of the sensations that surround your body,

Bringing all of your sensations together,

Connecting your body with the vast space surrounding you,

In perfect harmony,

In perfect balance.

Now bringing your attention to the sense of smell,

Bringing any sense of smell into your current awareness,

Distinct smells in the room that you're lying in,

The smell of your own scent,

Perhaps noticing any subtle smells,

The smell of the air surrounding you,

Just tuning into whatever you notice,

Whatever you're noticing is completely okay and normal,

Imagining yourself now surrounded by a smell which brings you joy and pleasure,

Could be a smell of a flavoursome meal,

Favourite herbs or spice,

Or perhaps the smell of a flower blossoming,

Or growing fruit as it's ripening,

Taking time to bring this experience of smell,

Pleasurable smell into your awareness,

Noticing the qualities of this smell,

What it brings to you,

The internal feeling that accompanies the smell.

I invite you to merge this pleasurable smell with your current experience,

Notice the joy it brings,

Allow yourself to be filled with joy through embracing your sense of smell,

Smell in your surroundings,

And the enjoyable smell that you imagine bringing them together.

Now shifting your attention to the sensory experience of your taste,

Often linked to the smell,

Just checking in whether there is anything you can taste right now,

Or perhaps if not identifiable,

More of a texture that you have as a sensation in your mouth,

Perhaps even just a flavourless taste,

Whatever your experience of taste is at this moment is completely natural and okay.

Now imagine your taste being enhanced through taking a bite of your favourite piece of fruit,

Just identifying what that piece of fruit would be in texture,

Perhaps a crunch as you bite through,

Accompanied by moisture or juice,

Texture moving to more of a softness as you chew through,

Also the flavour of the fruit,

Sweetness accompanied by perhaps a little bitterness,

Just slowly savouring and enjoying each bite of this fruit,

The flavour,

Moisture,

The level of firmness or softness,

Immersing your sense of taste with the enjoyment and richness of this fruit,

Combining your current enjoyment and pleasure of this fruit with your experience,

Bringing you into nourishment and fullness,

Connection to life's enjoyment and pleasure,

Now bringing into your mind's eye images of surroundings,

Perhaps the favourite tree as it grows,

Blossoming,

Flowering,

Sitting under this tree,

The coolness shading you from the sun,

Being connected to and nourished by nature,

By the richness of this tree,

The blossoming,

The flowering,

Its scent,

The texture of the bark,

Leaves,

This tree being near ocean location,

Walking out near a sand area,

Sunshine upon you,

Ocean in front of you,

The vibrant colours of the water,

Blue turquoise,

Waves crashing and the sound,

The smell of the salt in the air,

Merging all of the senses together as you experience this ocean and sand,

How the sun and the sand feel on your skin,

Perhaps a piece of that fresh fruit in front of you,

The texture,

The sweetness,

Some bitterness,

As you combine these experiences,

Just recognising that you're at one with them,

You are becoming your experiences,

Your conscious awareness of how you're immersed in these experiences,

Breathing through your experiences,

Anchoring them deep within you,

As you do the opportunity to take them into your day,

Bringing with you the idea that you're perfectly nourished,

Connected and in harmony with your surroundings,

An opportunity to take the inner knowing that you live in perfect harmony and balance with all that surrounds you,

Allow yourself to flow through the rest of your day with ease,

When you're ready I invite you to gently rise from the meditation,

Take some time to stretch,

Bring yourself back into the room that you're in,

Open your eyes and enjoy the rest of your day.

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This was just what I was looking for, thank you 🙏