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Mindfulness of the Senses
November's meditation is mindfulness of sense objects. Try this practice and discover how it can deepen the nature of your everyday experience, and bring you more fully into the present moment.
Simply be present with each of your senses - receiving their information with awareness and non-judgementally. The mind may judge any experience as pleasant, unpleasant or neutral, and react to it by wanting to keep hold of it or by pushing it away. If this happens in your practice simply be aware and come back to mindfulness of the sense object. Similarly, any time the mind wanders gently note the distraction and return to the object of your attention.
Take around fifteen minutes for the meditation, spending a few minutes on each of your senses. Begin by sitting comfortably where you will not be disturbed, closing your eyes and tuning inside.
Now gently bring your awareness to light – even with the eyes closed you can sense light. For example we know whether the light is on in a room or not, or whether it is day time or night. Be aware of the light all around you – in your peripheral as well as central vision. Let it flood in through the eye lids while you simply receive it. Stay aware of the sense of light for a few minutes.
Now bring your awareness to sound. Allow your ears to receive sounds, from outside the room, inside the room and from inside your own body - your heart beat, or the sound of your breathing.
Bring your awareness to the sense of smell. Simply bringing your attention to the sense of smell and receiving it.
Bring your awareness to the sense of taste. Simply bringing your attention to the tastes in your mouth and receiving them.
Bring your awareness to feeling, noticing the sensations against your skin, such as the feeling of the air in the room against your skin and the feeling of your clothes against your skin.
Be aware of all these sensations.
If you enjoyed this meditation you might like to try one of our classes in mindfulness, whether a day retreat, or an evening class. |
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