Sensual awareness meditation

Thanks to:

http://www.easy-meditation-for-beginners.com/Sensual-Awareness-Meditation-Script.html9

for this wonderful exercise i like to practice myself and i would recommend

that you do the same..

Sit quietly, close your eyes and turn your attention to your breathing.

Become aware of each exhalation and each inhalation.

Notice how the air feels as it enters your nostrils, fills your lungs and leaves again.

Fill your lungs slowly, bottom to top, inhaling as though every cell in your body is breathing. Inhale until you feel you can inhale no more. Then, exhale as slowly as you inhaled.

As you inhale, follow your breath all the way in to the point where it turns and you begin to exhale.

As you exhale, follow the breath all the way out to the point where it turns and you begin to inhale again.

Be mindful of this rhythm: inhale, turn, exhale, turn until you feel centered and at peace.

Expand your awareness to include the sounds your breath makes.
Listen to the sounds around you. Allow them all to be equally important.
Expand your awareness further to include touch. Feel your clothing against your skin?

The texture of fabric beneath your hands or the weight of your hair on your head.

Be aware of every sensation. Let each one be equal in importance with every other and with all the sounds you hear.

Open your awareness to include the other senses one at a time. Smell everything. Taste everything.

As you open your eyes, keep them still with a soft focus. Be aware of everything in your field of vision equally.Allow yourself to be with all your senses fully extended.

If any one thing draws your attention, consciously let go of it and gently stretch out your consciousness once more to embrace everything within your perception.

(Allow meditators to meditate for several minutes. Take the opportunity to meditate yourself.)

Focus on the weight of your body in your chair.

Bring your attention back to a sharp focus on what is before your eyes.

Move and stretch.

Thanks to: couplespotblogspot.com)