Com­ing to our senses

ARE YOU READY TO TRY? IF SO, YOU CAN FOL­LOW THE STEPS OF THIS BRIEF MED­I­TA­TION, WHICH IN­VITES YOU TO CON­NECT TO YOUR SENSES WHILE STAND­ING OR SIT­TING STILL.

Silicon Luxembourg - - LIFESTYLE -

1. PICK A PLACE

Find a place to med­i­tate, the only cri­te­ria be­ing that you should make sure it's a place where you won't be in­ter­rupted in the next few min­utes. You can med­i­tate at your of­fice in a meet­ing room, at home, or any­where if you are trav­el­ing. It can be in­doors or out­doors. It could even be right here and now, as you're read­ing this ar­ti­cle, in this very chair.

3. LOOK AROUND YOU

Now take a few mo­ments to con­nect to your visual per­cep­tions. With a child­like cu­rios­ity, look around you. You can move your head slowly. It doesn't mat­ter if the place you're in is very fa­mil­iar, or com­pletely new to you. Sim­ply look at it as if it were the first time you dis­cov­ered it. Look for the shapes, the col­ors, the light, the tex­tures… If any men­tal com­ment comes up in your mind (“this is a car”, or “I don't like this color”), just no­tice it and let it go to come back to your di­rect per­cep­tion of re­al­ity.

6. WATCH YOUR IN­NER WORLD 4. LIS­TEN

You can de­cide to be stand­ing or sit­ting. What­ever your choice, adopt a com­fort­able po­si­tion where you feel both up­lifted and re­laxed. Try to have an up­right po­si­tion as this helps height­en­ing your at­ten­tion to your en­vi­ron­ment. Take a cou­ple of min­utes to feel this pos­ture in your body. Feel the force of grav­ity in each of your cells, and the con­tact points be­tween your feet and the floor, and your legs and the chair. Al­low your­self to feel grounded and cen­tered. Then, as you would di­rect the beam of a flash­light from one di­rec­tion to an­other, re­di­rect your at­ten­tion to your sense of hear­ing. If you feel like it, you can close your eyes for a few sec­onds. Ex­tend your aware­ness all around you – 360 de­grees. Try to be open to each new sound, with­out try­ing to re­tain any. Pay at­ten­tion also to the si­lence in-be­tween the sounds. What qual­ity does it have? Sooner or later, some thoughts will arise in your mind – and maybe some emo­tions as well. This is per­fectly fine and nat­u­ral: the mind gen­er­ates thoughts and emo­tions and the goal of med­i­ta­tion is not to get rid of them. On the con­trary, in­clude them in the field of your aware­ness: they are part of your ex­pe­ri­ence in the same way as all of your other per­cep­tions. Do not re­ject them, but also try not to get com­pletely ab­sorbed in them. Sim­ply let them pass through your con­scious­ness like clouds in a bright blue sky. If you lose con­tact with the present mo­ment, sim­ply ac­knowl­edge it and come back to your per­cep­tions.

2. STAND OR SIT STILL AND GROUND YOUR­SELF 5. FEEL

MED­I­TATE ON­LINE OR ON YOUR MO­BILE WITH PETIT BAMBOU

Now you can in­clude your other senses in this sus­tained aware­ness of your per­cep­tions. Feel the con­tact of your clothes on your skin, the tem­per­a­ture and the move­ments of the air ca­ress­ing your skin. No­tice if you can smell or taste any­thing. Feel the sen­sa­tion of your breath as it comes in and out of your body. To close the ses­sion, just no­tice how you feel. Do you feel re­laxed and open? Or drowsy? Jit­tery? What­ever it is, that's fine: re­mem­ber that the prac­tice aims at bring­ing us back to what is al­ready there, not to pro­duce any spe­cial kind of feel­ing or mind­set. The ben­e­fits of the prac­tice flow nat­u­rally from this ac­cep­tance of the present mo­ment.

If you wish to go fur­ther with med­i­ta­tion, mind­ful­ness apps are a great way to start a med­i­ta­tion prac­tice. The Petit Bambou app is the leader in con­ti­nen­tal Europe and pro­vides some free med­i­ta­tions, as well as dozens of pro­grams to dive deeper into spe­cific ap­pli­ca­tions of the prac­tice.

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