Welcome to today's sensory meditation.
Inviting you to find a comfortable position,
Whether seated or lying down.
Finding a position that feels dignified and alert,
But not strict or rigid.
Tuning in to the sensation of the breath.
Inviting you to take three of the deepest breaths you've taken all day.
And just giving yourself permission in this moment to let go of anything that is calling your attention.
Anything of the past that wishes to be ruminated on.
Anything in the future that wishes to be thought about.
Inviting you to realize that this moment is enough.
That for the following practice you have permission to let go.
Noticing any expectations of the mind.
Expectations of yourself,
Of the day.
Expectations of this meditation.
And inviting you to let go of the idea that this is a meditation.
There is no need to think that you are meditating.
This is a very very simple practice.
There is nothing you need to try and achieve,
No state to try and get to.
Just notice if there is any desire for an outcome from this meditation.
And today's practice will be a simple sensory rotation.
Inviting you to find that comfortable position,
Tuning back into the body's posture right now.
And becoming aware of the sense of sound,
The sense of sound.
Noticing sounds that are far away from you.
Noticing sounds that are nearer to you.
Noticing sounds that are far away from you.
Inviting you to let go of describing the sounds.
There is no need to label any of the sounds.
Simply experiencing the sounds in your environment as if this is a musical score.
A musical score that will indeed never happen again in this exact way.
And so allowing yourself to experience sound.
Inviting you to rotate to the sense of smell.
The sense of smell.
There's no need to force anything here.
This is simply allowing awareness to be placed on a particular sensory experience.
Focusing now on the sensation of smell.
There is no need to describe any smells,
To allocate any labels to them.
Simply experiencing the sensation of smell.
Slowly rotating your sensory awareness to the sensation of taste.
The sensation of taste.
Noticing the saliva in the mouth.
There is no need to try and identify a particular taste.
But simply allowing your awareness to rest in the sensation of taste.
Rotating to the sensation of touch.
The sensation of touch.
Noticing anything that is touching your skin.
Noticing the sensation of the clothes touching your skin.
Noticing the air touching your skin.
Noticing the temperature of the skin.
Simply feeling the sensations of your skin in this moment.
Finally rotating to the sense of sight.
And I invite you to keep your eyes closed here.
But bringing your awareness still to the sensation of sight.
Noticing how the light dances on the eyelids.
Any shapes,
Textures,
Patterns,
Colours.
Noticing the sensory experience of sight.
But with the eyes closed.
Noticing how distance dissolves.
There is neither near nor far away.
Inviting you now to let go of this sensory rotation.
And come back to the breath.
And just noticing what has changed within you over the last 10 minutes.
And to close this practice,
I invite you to take three full deep breaths.
And on the third and final exhale,
To open the eyes.
