Hello everyone,
This is Mayen again.
Let me take you through another one of the mindfulness practice.
And in this practice,
You explore how to deepen that sense of presence by intentionally awakening to your senses.
Now,
Find a way to sit comfortably and undisturbed for the next few minutes.
Gently close your eyes.
Begin with three deep breaths,
Letting go of any tensions you can.
Let your body breathe naturally.
Now feel the weight of your whole body on a chair or a cushion.
The feeling of pressure or warmth while your bottom contacts the seat.
Feel the places of contact where your hands rest on your legs or touch each other.
Where your feet contact the floor or the ground.
Let yourself also be aware of the feeling of clothing as it touches your skin.
And the air as it touches your face.
Keeping your eyes closed.
Let your awareness receive the play of images and light in the eyelids.
You might notice a flickering of light and dark.
Or shades,
Shadows or images.
Take a few moments to attend to seeing with relaxed and receptive awareness.
Feeling your breath and sensing the space around you.
Be receptive to any sense that might be in the air.
Discover what is it like to smell and receive to others that are present just where you are.
Now let your awareness open to the sounds around you.
Receive the symphony of sounds and let it wash through you.
Sounds as soft or loud.
Not just with your ears but with your whole awareness.
Take a few moments to listen to the play of the sounds.
And the space between sounds.
Nearby sounds and distant sounds.
Now with the same receptivity,
Come back to sense the sensations and aliveness in your body.
Bring your awareness inside your hands.
Feeling sensation there.
Inside the soles of your feet.
Inside your chest.
Your head.
Invite your awareness to feel your whole body and sense your physical form as a field of changing sensations.
There is tingling,
Vibration,
Heat,
Cool,
Hard or soft,
Tight and flowing.
And now let all your senses be wide open together.
Your mind and body relaxed and receptive.
And now life to flow freely through you.
Listening to and feeling your moment to moment experience.
Sense what is present here and now.
And let yourself appreciate this awake,
Inner space and presence.
And a full expression of aliveness that is here.
And as you complete this practice of awakening your senses,
Know that you can bring the same alert,
Open awareness to whatever you are doing next.
A way of sounds,
Sensations and a life of senses.
And as we come to the end of this practice with our eyes too close,
Take one deep breath in.
Feeling your lungs and out.
Feeling the tension melting away,
Relaxing your body.
You can roll your shoulders,
Move your neck,
Move your arms if it's comfortable.
And when you are ready,
Gently open your eyes.
