Welcome to this senses meditation by James O'Sullivan.
This meditation is practiced while you are sitting in a normal chair.
However,
You can practice it in any reasonable,
Comfortable,
Seated or lying down position.
Please keep warm by wearing appropriate clothing.
If you feel cold during any of these meditation,
Stop and rectify the situation.
You can begin again at any time.
During practice,
I will ask you to breathe in through your nose and out through your mouth,
With your lips slightly parted.
Place your tongue gently against the roof of your mouth and the back of your teeth.
If you can breathe into your abdomen,
But only if it's comfortable,
There is no need to force any particular breathing style or method.
We will start with the sound of the mindfulness bell,
Which reminds us that we are present,
Listening to it.
Resting comfortably,
Find the natural balanced position of the body.
Ensure the spine is straight and the neck is aligned,
Slightly extended.
A slightly longer neck to assist the free flow of communication between your body and your head.
Feel the weight of your body as you sink into your resting and supporting position.
Gently close your eyes or you may open them if you wish.
This is your time to relax and allow your body and mind to completely rejuvenate.
There is only rest and renewal here in this moment.
Let's take a few breaths to start with.
Let them come and go naturally.
We will breathe in through our nose and out through our mouth with slightly parted lips.
There is no need to force the breath or to alter it in any way.
Just breathe normally and deeply and naturally.
The way we have been breathing since we were babies.
Become aware of where you are right now.
Be aware of any expectations or concerns that may be present in the mind or heart.
Right now,
You are the observer of those expectations.
They do not belong to you.
Let them go.
Pay attention to the soles of your feet.
Relax your toes.
With each breath,
We will relax them more and more.
Now allow the attention to pass over your body from the top of your head all the way down to the soles of your relaxed feet.
Observe any tensions that may be present and let them go.
Let all tensions flow from the body.
Feel your feet on the ground,
Your clothes on your skin,
The play of air on your face and hands.
If the eyes are open,
Simply see what is in sight.
Receive each form and color without judgment or comment.
Become aware of your sense of taste.
Your sense of smell.
Be fully present here and now.
Feel the breath as it enters and leaves the body.
Don't interfere,
Just become aware.
Now be aware of hearing.
Allow the sounds come to the ears and let them pass.
Let the listening run right out to the furthest and most distant sounds.
Let the sounds rise and fall without comment or judgment of any kind.
Just listen and rest.
Don't go off in a dream.
No thinking is necessary.
With your body completely relaxed,
The mind is clear and the heart is open.
Just listen and rest in this great awareness for a few moments.
Let's complete this session by gently becoming aware of our surroundings.
Once again,
Listen to sounds.
Beginning to move the fingers and toes.
Moving and stretching in any way that feels right to you.
To bring yourself back to the room where you are right now.
Not rushing,
Not hurrying.
Just gently moving.
Stretching effortlessly.
And as you feel ready,
Opening your eyes,
Feel your body.
And see if you can bring some of this quality of presence and connection to the remainder of your day.
