This practice is about coming to our senses.
To be able to step into the present moment and step out of the thinking mind.
So to hit the pause on thoughts about things that are happening,
Things that have happened,
Things that will happen and instead to connect with what is actually happening,
Which is the information that we obtain through the senses.
So just settling into the position that you're going to take for this practice.
And start to notice the sounds that you hear in your environment,
Letting your awareness of hearing,
Touch on one sound,
Let it go,
Notice another sound and so on.
If you get caught up in thinking,
Notice that,
Let it go and come back to hearing,
Noticing what you can hear.
Letting go of the sense of hearing and just noticing,
Are there any smells in the environment that you're in?
Did you notice anything through your sense of smell?
And how about the sense of taste?
Is there any taste in your mouth?
Can you notice anything if you were to bring your attention to sensations of taste?
Then noticing the sensation of breathing and how it moves through the body.
So the movement of the breath,
The physical expansion and relaxation that occurs at the torso as you breathe.
So just noticing this physical movement even while you're still sitting still.
There's still this movement,
The movement of breathing.
And are there other physical sensations that you can notice in the body?
Can you notice any sensations arising as you're aware of your body and how your body is connected to the surfaces that you are sitting on that are supporting you?
So just noticing that sense of touch,
The physical contact of your body with the surfaces supporting you.
And if the eyes are closed,
Letting the eyes open to then see the world,
Noticing what you see from this sense.
What can you see around you?
Just immediately around you can be one thing or two things or perhaps you're seeing that one thing differently by paying close attention to an ordinary object in your environment.
And just stepping back now,
You can keep your eyes closed or open whichever you prefer.
Taking in all information that is coming to you from the senses.
Immersing yourself in the present moment through having an openness and interest in the information that we can sense.
And for the next minute choose one sense to focus your attention on.
So you might choose to focus on sounds for example and the aim is to maintain your focus on what you're hearing and anytime you get distracted bring your attention back.
You could choose sense of smell or taste or sight,
Touch,
Whichever you like.
Just decide what you're going to focus on and then for the next minute having yourself keep you in the present moment through this particular sense that you've chosen.
Please complete the process.
And noticing what your inner experience is like.
As you let go,
Focusing on this,
This one object of focus,
Of the senses,
Just sit back and rest in stillness,
Observing what your inner experience is like.
Suspending any judgement,
Simply noticing,
Being aware,
Bringing this heightened awareness that you've developed in the practice to your inner experience.
Being able to observe,
Accept,
Simply to notice and be in the present moment.
And we'll bring this practice to a close,
So allow your eyes to open if they're closed.
And as I mentioned,
Just taking in what you're experiencing,
Being able to notice,
Accept,
Be with your experience.
