Sensory Awareness: A Doorway to Presence

Dear friends, today we will embark on a journey of sensory awareness, a practice that invites us to attune to our senses and the sensory world we inhabit. This meditation serves as a bridge, connecting our inner and outer worlds, allowing us to be fully present in the here and now.

To begin, find a comfortable posture, either outdoors or indoors, where you can sit upright, relaxed, and at ease. Close your eyes or lower your gaze, and gently turn your attention inward, becoming attuned to the inner sensory landscape of your body.

Notice the sensations of touch as you take your seat, feeling the contact between your body and the ground, through your sit bones, legs, knees, and feet. Become aware of all the other ways you experience touch – your eyelids, lips, skin against clothing, and the caress of the air or breeze against your skin.

As you explore this inner sensory landscape, observe the myriad of changing sensations – tingling, vibration, movement, stillness, expansion, contraction, warmth, and coolness. Allow yourself to be curious about the tingling of energy that flows through your being.

Naturally, your awareness will be drawn to the sensory movement of breathing. Feel the inhaling of air, the lifting and expanding of your lungs and rib cage. And as you exhale, notice the releasing of air, the relaxation and falling sensation. Be aware of the sensory contact of cool air entering your nostrils and warm air leaving your body.

Rest in an open quality of awareness, simply present to the moment-to-moment arising of experience. At times, you may become aware of the sense of smell, noticing any fragrance or scent in the air or environment as you inhale. You may also become aware of the sense of taste in your mouth.

Expand your field of awareness to include sounds, both near and far. Listen to the entire symphony of sounds, without needing to think about or visualize their source. Simply be aware of the sensory experience of hearing, sounds, and silence.

Even with your eyes closed, you may become aware of seeing – light, patterns of color, shapes, and shadows. Notice the interplay of seeing and being aware of seeing.

Abide in this awareness, present to the sensory landscape of sensations, sounds, touch, breath, smell, and light. Observe how sensory awareness attunes us to both the inner landscape of the body and the outer environment, allowing us to be fully present through the doors of our senses and the doorway of mindful awareness.

As we conclude this meditation, know that you can carry this sensory awareness with you, using it as a support for present moment awareness throughout your day. Enjoy your practice, and may it bring you greater peace, connection, and presence.

With heartfelt gratitude.