Meditation Senses

Meditation is one of the most common ways to practice mindfulness. It can help with relaxation, reducing stress, and improvement of both mental and physical well-being. Although most people think of meditation as blanking everything out, it can actually be the complete opposite. During meditation it is possible to practice engaging all of the senses, and simply acknowledging them, and being present in that moment. These senses include sight, sound, taste, smell, and touch; there is also a sixth sense known as perception or intuition. Rather than attempting to block out whatever is going on around, take notice of any sensory input from your surroundings, and become aware of it without becoming overwhelmed or overreacting. The key is to notice these stimuli, without allowing them to become a lingering distraction.

The first step to successful meditation, especially for beginners, is to choose a proper location. Although meditation can be practiced anywhere, when first practicing it is helpful to be in a calm environment. It is important to be in a comfortable space; it does not have to be a large area, but also should not feel cramped. Also consider the body position, whether that be lying on a mat or sitting on a chair, special cushion, or pillow. Although the location should be relaxing, it also should not be one that causes sleepiness. Also consider finding a place with some privacy; a quiet low-traffic place where distractions will be minimal is ideal.

Once a location is chosen, either close the eyes or begin to engage the sense of sight. If the eyes are open focus on something familiar in view, and notice all the little details that were never seen before. Perhaps a flower, a picture, the scenery, the room, a candle flame, or the clouds passing by in the sky could be viewed. After observing for a few minutes, try closing the eyes and visualizing whatever focal point was noticed as clearly as possible in the mind.

Next engage the sense of sound. This could be by concentrating on the ticking of a clock, flowing water, rolling waves, chirping birds, the sound of wind or rain, or even traffic passing by in the distance. Soothing music, such as instrumentals or acoustics is an option to play in the background to listen to. Another way to engage the sense of sound is to create your own sounds. One of the most common ways to do this is to practice the chanting of “Om.” Chant “om” loudly for a minute or two, and then keep repeating the sound for another minute. Practicing this chant can fill the body with vibrations encouraging calmness, positivity, and energy.

The senses of taste and smell are closely related since they use the same types of receptors in the body for the brain to recognize different flavors and odors. Notice the smells in the environment, and if there is an associated taste to go with it. Perhaps there is a lingering scent of coffee or a meal cooking in the air, and it is possible to bring those flavors to mind. There also might be a lack of taste or smell. Options to assist with engaging smell could also include diffusion of essential oils or burning of incense. Different oils are known to encourage a wide variety of emotions. For example, lavender encourages calmness, peppermint and citrus promote focus, and bergamot or cinnamon boost energy, just to name a few.

Finally, once becoming aware of all the other senses, the sense of touch brings meditation farther inward. Begin by noticing the position and location of the body. If outside perhaps notice the warmth of the sun on the skin, and the soft lush grass. There might be a cool breeze blowing in the air. Feel the texture of the mat, cushion, or pillow that is being used as a seat. Notice if it is soft, fleecy, or maybe a wool blanket. After acknowledging any feelings in the environment start to notice how the body feels. Notice any areas of tension or injury that might need some extra attention. Do a complete scan of the body, starting with the toes. Notice how the feet feel on the floor; moving up how the seat feels on the cushion or mat. Notice the spine, either resting on the floor or sitting upright. Notice how the arms and hands are resting, either out to the side or gently on the thighs. Then move the attention to the clothing, and how it feels; whether tight or loose, coarse or soft. Focus solely on this physical sense of being with a heightened awareness.

After addressing the five basic senses the last part is to embrace perception and intuition. Start by focusing on the breath, and rhythm of the respirations inhaling and exhaling. While doing this, pay close attention to any thoughts or emotions to come to mind. They might be large emotional ideas, or small little thoughts. They can be happy, sad, angry, or anything in between. What is felt or noticed is not the important part, but rather being able to acknowledge these sensations and allow them to pass. Doing this allows the practice of mindfulness, and helps to allow focusing on the moment. Consider regulating thoughts with the breath. During inhalation allow the thoughts to be noticed, and during exhalation allow them to pass.

This practice can be done for as short or long as desired. It is recommended to actively practice mindfulness for ten minutes a day for physical and mental benefits. This process can be used as a full meditation guideline for as long as tolerated, or also just a quick check in throughout the day.

The most important thing, is to embrace living in the moment, and to become more present in the present time.