Explore your senses

Play the guided senses meditation above
or
read the guide below.

This practice can be done in any posture – sitting, standing or walking but it is best to use a posture that helps keep you alert. You can do the preparation exercise as per the first board if you wish.

Become aware of whatever is in your visual field – the flowers, shrubs, buildings etc. Use your peripheral vision to extend this awareness as far to either side as you can and also up and down. Try to just see the shapes, colours and objects and not get caught up in thinking about what you see.

Then become aware of the sounds around you. The sounds may be obvious, less obvious or barely audible. See how many different sounds you can hear. Again try to just hear the sounds without getting caught up in thinking about them.

Then become aware of both your visual field and the sounds around at the same time and try and balance your attention equally between them. When balanced you may become aware a sense of awakeness to the world around and a sense of peace internally. If you wish you can spread your awareness to become aware of smells, tastes and bodily feelings. Finish by becoming aware of your feet on the ground.