sensory meditative journey

Having a pen and paper or a journal will be useful for this meditation.

Finding Focus and Stillness by Engaging Your Five Senses

Settle into a comfortable position free from distractions. As each sense is emphasized, focus on it and what it evokes in your mind. Write down what you hear/sense.

Let your mind transition smoothly from one sense to another. If a "to-do thought" disrupts your focus, gently "pause." If needed, jot down the thoughts to clear your mind. Then, start anew with a fresh focus.

Now, let's take a moment to become more aware by focusing on each of our five senses. Pause for a few minutes and start from where you are. Notice what thoughts emerge. An "ah-ha moment" might be waiting for you.

Remember to say "Pause" in your heart when a thought leads you astray or distracts you from the exercise at hand.

Sight

For example, I notice a bright glare from the sun reflecting off the freshly fallen snow outside the window. While I love spring and fall, I dislike winter. Winter makes me feel down because it limits my time outdoors in nature. My office is cluttered, which makes me feel overwhelmed. I need to sort through the piles and uncover what’s hidden in the mess. PAUSE.

What makes me feel out of control? What are my underlying issues?

Smell

My hands carry the clean scent of my hair conditioner. Ironically, I’m surrounded by a mess. PAUSE. Why am I dwelling on the negative energy of this situation? This isn’t about the smell; it’s about seeking peace amid chaos. PAUSE

Would deep breathing and finding a more relaxing position help me connect more deeply with my underlying issues?

Taste

After a healthy breakfast, I feel in control of my health. I’m savoring a delightful cup of lemon tea. The warmth soothes me, and the lemon lifts my spirits. PAUSE

Does this feeling of satisfaction provide clarity on my underlying issues?

Sound

The quiet of the house allows me to concentrate. However, I’m distracted by outside noises—cars, tree trimmers, dogs barking. PAUSE

In silence, I focus on peace and can hear my breathing. These moments reduce my stress. I need to carve out time for quiet daily. It helps me organize my thoughts. Noise distances me from my true self. How can I incorporate more silence and stillness into my life?

Touch

The feel of my soft woolen blanket against my skin reminds me of a comforting hug, like being embraced by the Father. It takes me back to childhood, feeling loved just for being, with no responsibilities, more freedom, less worry, and more dreams. PAUSE

How do I view life through the lens of my inner child?

Take a moment in His Presence before refocusing on the present.

What did you discover?

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