5 Senses Meditation

Part 1:

First we want to explore each sense separately.

Smell:

Be acutely aware of the smells around you at this moment. Take a minute to be mind-full of what your olfactory system is telling you. ( 1 min )

Hearing: 

Listen to the sounds around you...try to focus only on hearing. Try to pick up subtle sounds that may have escaped you previously. ( 1 min )

Touch:

Feel the presence of your body. If your touching something concentrate on that feeling. If your sitting in the chair feel the weight of your body at the point where there is contact. Explore the feeling of touch. ( 1 min )

Taste:

If your not eating anything you can still explore the feeling of taste just a little blander :]

If you have some food handy take a small taste and focus on the sensation and nothing else close your eyes if this helps. ( 1 min )

Sight:

Take a look around you...be aware of the objects that surround you. Identify their colors, shapes and characteristics. Focus on your sense of sight for a moment. ( 1 min )

Part 2:

Now this time we will combine two senses to focus on simultaneously.

For example: Feeling/Hearing or Taste/sight or Smell/Hearing. Your choice.

Try your best to be aware of just the two senses at one time some pairings will be easier than others.

( 1-2 min )

Try your best to bring in a third, fourth, and possibly a fifth sense and be aware of all simultaneously.

This may take take some practice. Were you able to focus equally on more than two senses at the same time? If not....Just do your best for now. ( 1 – 2 min )

Part 3:

Now just stop! Relax ...close your eyes. Sit or lay there with no focus on any-thing.

We are letting go of the sensations and letting nature take over just relax and breathe quietly.

Do this for 3 to 5 minutes or more ...you may have some interesting sensations regarding your senses.

This last part is very enjoyable for me ….let me know what you experience.:] 

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