How to Meditate Using 5 Senses| Sensory Mindfulness

Mar 25, 2019

How to Meditate Using 5 Senses

What is your purpose in life? We are sure that happiness is the ultimate goal of our lives around which our daily life activities are centred. It makes us elated. Similarly, meditation is also a practice which builds the purpose of our life. It teaches us to be happy and satisfied. Our every step, every action or a word, and even every breath are directed towards the achievement of happiness.

We all are sensual beings. Our senses naturally turn outward to the world, and somehow they are the reason behind our happiness. Why not make the most of it by practising deep breathing techniques daily? We can use our bodily senses for meditation, which will help us to focus on the higher level of things in life. Also, we will be able to sort our lives in a much better way. 

What Are The 5 Body Senses?

Our body has the most powerful 5 senses, and these help us to meditate mindfully.

  1. Sense of Hearing
  2. Sense of Seeing
  3. Sense of Smelling
  4. Sense of Touching
  5. Sense of Tasting

In the chaotic modern lives, we are allowing our senses to get dulled by not fostering proper care on it. Through constant distractions in our life, they are in a state of dormant, thus, inactive.

The question is: How can one define the state- “mindfulness”?

The state of being mindful means to have complete focus on one’s awareness on the present moment. Being here in the present is important. It means to maintain the balance, and awareness of our thoughts and feelings, and bodily sensations. It also means to accept our inner and outer turmoil the way they are going around us without any judgment.

To meditate using 5 senses one has to be in a sitting position and eyes closed. Let’s see how they work!

Sense of Hearing

When you meditate while using the sense of hearing, you have to shift your attention to the pleasant sounds around you. We rarely pay attention to everything we hear around us. Instead of focusing on every sound, we choose to hear only those which we want to listen. 
Close your eyes, soften your ears and pay attention to every sound you hear – the chirping of birds, the whirl of the wind, the sound of wind blowing, and the rustle of dry leaves. Bathe yourself on all of the vibes and sounds that surround you and provide a calming surrounding.

Sense of Seeing

Beauty lies in the eyes of the beholder” –Plato

Moving on to the sense of seeing, with your eyes open, focus on any one object and notice all the minute details which you never saw or noticed before. Don’t judge or analyse. Just observe and think how beautiful that little thing is and how beautiful is its formation. Now rest your awareness upon your experience for a few minutes. Close your eyes and visualize what you saw and how mesmerising it was.

Sense of Smelling

God has given us all a beautiful gift of a sense of smell. Every one of us is blessed with the ability to recognise the pleasant smell of the things beautiful in this world. Allow yourself to smell all the fragrances around you. Stop yourself from being choosy. Everything in this world is fragmented. Ground yourself with these sensual, earthy experiences and allow yourself to live in the present moment. Its effect on your meditation will be highly beneficial. In turn, for your mind and body.

Sense of Touching

Shift your attention to the sense of touch. We run our fingers on every other thing, but we do not touch these for being connected. Pay your attention to whatever object comes to your awareness. Touch the things and connect yourself with that sensation. We often feel uncomfortable when any object gives us an unpleasant sense of touches like pain or a burning sensation. Allow every part of your body to feel- whether you run your fingers on a stone wall or through water, your feet touching the floor, the feel of cold or hot air on your face, the warmth of the sun on your body, your clothes draped around your body.

There are myriad of textures to experience and feel these sensations not just with your fingertips but with your body.

Sense of Tasting

Lastly, shift your attention to the sense of taste. Our taste buds play a major role in experiencing every taste, be it sweet, sour, salty or bitter. When we eat, we analyse its flavours, and then we gently come back to our ordinary senses. We do not devote much time to exploring all its juices. Take a bar of chocolate in your hand and grab a small bite, notice all the flavours and textures that arise. Now close your eyes and find a way to awaken the most intimate sense and observe how the experience gives an insight into your inner portion of your being.

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