Come to Your Senses

timeoutI thought I’d share a little mediation exercise with you. You might find it helps you focus when you have too many thoughts swirling around your brain. I suggest you read this through first and then try it out for yourself when you have the odd five or ten minutes to spare to take some time out for yourself.

First, switch off the radio or any other distractions and just sit quietly with your eyes closed, breathing slowly. Turn your attention to the weight of you as you sit on your chair; feel the seat beneath you, your feet pressing against the floor; your legs, back, arms, your chest moving up and down with each breath. Acknowledge any small aches and pains – sometimes I will gently roll my head if my neck is a little stiff – and then pass on…

Next, breath in deeply and notice any smells in the air and, closely related, tastes in your mouth. Perhaps you can both taste and smell toothpaste if you’ve just cleaned your teeth. Or the lingering flavour of a delicious meal. Or a faint scent of cut grass coming in through the open window. Allow your mind to briefly identify the tastes and aromas, and then pass on…

Keeping your eyes shut, open your ears to the sounds that surround you. Is there a clock ticking, or other sounds made by your house? Can you hear peoples’ voices in other rooms or perhaps passing by your window? If you can hear traffic is it individual vehicles or the distant roar of a motorway?  I often find I’m holding my breath as I concentrate on allowing the tiniest noises to come to me. Note each sound as you recognise it, then let it go and pass on…

Finally, open your eyes and try to observe what’s in front of you as if you were seeing it for the first time. What colours and shapes do you notice? Cast your gaze around the room – does something catch your eye that you’ve never really looked at properly before? Today, I found my attention drawn to the vase of sunflowers sitting on my table. I noticed that their bright sunny colour made everything else in the room look quite dull.

Take a deep breath and for a short time just enjoy that feeling of being entirely in the moment. If you’re like me, none of the tasks or issues you might be tussling with will have gone away, but somehow you’ll find yourself looking at them with a fresh perspective. It’s as if focusing on the five physical senses frees up the subconscious mind to get to work like a magical sixth sense that shows you the solutions you knew were there all along, but were too busy to see.

sunflowers

Advertisements