Sensory Awareness script 1

In mindfulness meditation, you become aware of the present moment and your relationship to it. As you deepen your meditation practice, you will begin to notice the sensations of the body.

The sensation of the breath is the most obvious sensation of the body. It helps you center your mind and prepare to focus on other sensations.

With sensory awareness of body sensations, you begin to recognize your experience from the inside. You can distinguish your internal experience of the body from your external experience. You see yourself from the outside as well as the inside.

For instance, when you walk through the door, you see the door from the outside. But from the inside, you are experiencing the feeling of the door.

When you experience the body, you can focus on sensations such as pain, pressure, or pleasure. You may want to explore the body in different ways. You can focus on the breath and just notice it. Or you can move the focus to the sensation of the stomach or toes, or any other part of the body.

Begin by focusing on the breath, noticing how the sensations of breathing enter the body.

If you are practicing with a teacher, you can begin by sharing the practice with him or her. If you have a meditation cushion, you can use it to explore the body.

As you begin to explore the sensations of the body, allow yourself to be open. You may feel pressure, or you may feel relaxed. You may notice the heaviness of your belly.

All of these sensations are just as important as the breath. All of them have meaning for you and offer something to pay attention to.

Continue to focus on the breath, noticing any sensations that arise. When you notice an unwanted sensation, you may want to bring your attention to it.

After a few minutes, turn your attention to the sensations of the body. For a minute or two, you may want to focus on a particular sensation, such as the breath entering the nostrils. When you shift your attention to the sensations of the body, you are inviting the mind to rest in its natural state.

Just notice the body, including the sensation of breathing. Be with the sensations and the process of paying attention to the body.

After a few minutes, move back to your breath. Notice how the sensations of the body affect your experience of the breath. What has happened?

Sensory Awareness script 2

Your physical body gives information to the mind through sensations. A sensory awareness of these sensations will help you make better choices about your eating and exercise.

With mindfulness, you can begin to notice the signals your body sends you, such as hunger or pain. With this sensory awareness, you can make better food choices and engage in movement more effectively.

Close the eyes and bring your awareness to the body. Notice the physical sensations your body is experiencing.

Are there sensations that make you want to move? Are there sensations that make you want to rest? Bring attention to these sensations, noticing what they are telling you.

Sensations come and go. Some are more important than others.

What would it mean to pay attention to all of the sensations that arise? What would it mean to notice the way your body feels in relation to food and activity?

Try noticing these sensations for a few minutes.

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Sensory Awareness script 3

What we think is happening in our mind can affect how we feel. We are often caught in our thoughts about ourselves, our relationship with others, or the world.

In this exercise, you will use sensory awareness to learn to let go of thoughts.

When you’re ready, take a deep breath, and open your eyes.

Close the eyes, and begin focusing on the sensations of breathing.

Notice the sensations in your mouth and nose. You can think about the sensations of air flowing in and out of your lungs. Pay attention to any changes that happen in the mind when you pay attention to the sensations in your body.

Notice the physical sensations that come from breathing. Notice if there are any thoughts in your mind. Just note them.

Now bring awareness to the body as a whole. Are there any parts of your body that feel sore? How does your body feel when you breathe in and out? Is there any place on the body that feels warm or cold? What does it feel like to lie on a bed?

If you look at your body in a different way, you can begin to see things differently.

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