Short "5 Senses" Meditation

Tan Matra refers to our sense perceptions,

Which relate to our five senses and the organs we use to experience our five senses,

Ears,

Skin,

Eyes,

Tongue,

And nose.

Come to seated for this practice unless you are unable to do so or you're using the practice to ease you into a nap or sleep.

Take a moment to adjust your position.

Feel what you're resting on and breathe intentionally.

Close the eyes if you wish to have a more subtle internal practice.

Notice what you can hear.

Notice sounds farther away,

Maybe even outside.

If it's really quiet,

You may also notice the absence of sound or the space between sounds.

Notice sound that's closer by,

Sound coming from you,

Sound of your breath.

And with your imagination,

Imagine you hear your favorite sound.

Notice the temperature of the air on your skin.

Feel where your body's touching something solid.

Feel your clothing,

Where one body part touches another,

And where you touch nothing else at all but air.

With your imagination,

Feel the touch of a comfortable bed,

A favorite blanket or pillow.

With eyes closed,

Notice what you see.

Notice if you see lights or colors,

Images,

Or a blank mind space.

Imagine something beautiful and use your imagination to see that something beautiful.

Now notice any sense of taste in your mouth,

On your tongue,

What you can or even what you can't taste.

There's no sense of taste.

Then imagine biting into your favorite food,

Tasting your favorite food.

Notice what you can smell,

If anything,

As there may be an absence of smell.

Think of your favorite smell.

Imagine you take a big sniff of your favorite smell.

If your mind begins to wander over the next few moments,

Notice what you hear,

Notice what you feel,

What you see,

What you taste,

And what you smell.

Thank you.

Namaste.