Sean Fargo leads a guided meditation, “Opening Your Senses.” It is a practice for experiencing visceral sensations with open awareness: seeing, sensing, and feeling.
A note from Sean
For open awareness, I like to start with an anchor, such as the breath, so there is something to come back to. Let the waves of the day settle for a bit. Then pull up the anchor and open out.
Try this today. Spend two minutes near a window or outside. Rest on your breath for a few breaths. Then open your attention to what you see, hear, and feel on your skin. When a thought carries you off, return to the breath and open again.
Keep going: A 5 Senses Meditation Script for Increased Awareness and Exploring the Five Senses: A Mindfulness Worksheet.
This suits anyone who finds one point of focus too narrow. Visceral sensations can be strong. If strong emotion or pain shows up, go gently: lower your gaze, return to the breath, and stop when you need to.
