Connecting with the senses,
Sitting or lying down in a comfortable space,
Allowing the body to rest,
Letting go of any muscle activity,
Letting go of effort.
With the eyes open,
Adopt a soft gaze and have a look around you.
What colors can you see?
What shapes?
What's around you?
Maybe closing the eyes lightly.
What's behind the eyelids?
Maybe some shapes,
Maybe colors.
With the eyes closed,
Can you visualize the room you're in,
The position you're in,
The objects around you,
And then allowing the sense of vision to rest,
Opening yourself to any perceptions of smell.
Are there any aromas or fragrances coming through to your nostrils?
Maybe many different ones,
Maybe none.
Whatever smells there might be,
Just allowing them to be there,
Being open and welcoming to all smells.
Letting the sense of smell rest for now,
Moving on to the sense of taste.
What can you feel inside the mouth,
On the tongue,
On the tip of the tongue?
Is there moisture,
Saliva,
Dryness?
Any lingering taste of whatever you last ate or drank?
Noticing and being aware of any tastes without any judgment or analysis.
And then letting the sense of taste rest,
Moving your awareness to the sense of touch.
Maybe touching your thumb and index finger together,
Feeling the sensations on your fingers,
Noticing the temperature of the air on your skin.
Skin of the hand,
Skin of the face,
Temperature of the air coming in through the nostrils and out through the nostrils.
Also noticing the textures of the different materials surrounding you,
The clothes on your skin,
Your chair or your bed,
On the bath or the floor.
Allowing all sensations to be there,
Being open and welcoming to any sensations.
And then letting the sense of touch rest,
Moving the awareness to the sense of hearing.
Listening to sounds like a child with no prejudice,
No preconceptions,
No judgments.
Allowing any sounds to just be there,
Coming and going.
Sounds from far away,
Sounds inside the room.
Noticing the qualities of the sounds,
Pitch,
Frequency,
Volume,
Vibration.
No need to label the sounds,
No need to categorize them or decide whether we like them or not,
Just allowing them to be there just as they are,
Coming and going.
Also being aware of spaces between sounds,
Silences between sounds.
And then being aware of all of the different perceptions coming through to your senses,
Allowing all tastes,
Smells,
Sensations of touch,
Sounds and sights to just be there.
Your spacious awareness,
No need to do anything about them,
Just being open to them coming and going.
And when you feel you are open to all perceptions,
Adding the additional element of movement,
Wiggling toes,
Wiggling fingers,
Noticing more sensations coming.
Feel free to stretch or move,
Opening the mouth,
Connecting to all the senses at the same time.
Allowing yourself time to just be and do whatever comes naturally.
And when you're ready,
You can continue with the rest of your day.
