Sensory Awareness

Jump to the following topics:

We use our senses in most types of meditation.

We gain benefits from sensory awareness.

The techniques of sensory awareness.

We use our senses in most types of meditation. Those types of meditation include
mindfulness, concentration, movement, etc. But we can also meditate on the senses
themselves -- their input and their means of perceiving "reality." As with mindfulness
meditation, we can practice sensory awareness during our everyday life, but we will
experience a greater depth and intensity if we set aside some time specifically to dwell on the
senses.

We gain benefits from sensory awareness. These are generally the same benefits which we
acquire from mindfulness meditation: we acquire more information; we perceive more
accurately; we increase our understanding of the physical body; we learn to "live in the
moment." (Those benefits are explained in the chapter on mindfulness.) When we develop
sensory awareness, our senses become more acute; we notice more details and nuances and
the uniqueness of the individual objects around us. We experience more pleasure from the
objects of perception and from the energized sense-organs themselves (perhaps as a tingling
sensation in the eyes or ears, for example). We become able to derive that pleasure from
subtler stimuli; hence, our preference might change from loud, thumping rock music to subtler
classical music which requires greater attentiveness and perceptiveness but rewards us with a
meditative serenity and a stimulation of our higher chakras. When our use our senses to
connect more fully with our environment, we are establishing a warm, nourishing contact with
our body, our human identity, and the physical world.

The techniques of sensory awareness.

Have a non-verbal experience. In many types of meditation, we enter a state in which we

experience things directly and intimately rather than merely thinking about them. In sensory
awareness, too, we perceive objects themselves rather than the labels which we would attach
to them; to hear a sound is not the same as to think, "the chirping of a chickadee." Our senses
operate in a non-verbal world; in sensory awareness exercises, we enter that world as
fascinated observers who are quietly exploring the lushness of perception -- without
identifying, comparing, or using the other functions of the word-oriented analytical function of
mind.

Proceed at a leisurely pace. Much of our sensory "mindlessness" occurs because our actions
are quick. At that pace, we are processing only superficial sensory data; for example, we pick
up a pen to write, and we experience it simply as a utensil for a task. We must be in this state
in order to concentrate on the task; a profound sensory experience (of pen in hand) would be
a time-consuming distraction. (However, during such activities, we can split our attention
between the task itself and our sensory experience of it.) But to develop sensory awareness to
any depth, we must assign a period of time solely for our senses. During this period, we move
at the body's own pace and rhythm, and we allow the senses to regard their objects for as long
as they are intrigued. When we permit the senses to explore in their own manner, they are
likely to be enthralled with an object for a considerable period of time, continually discovering
new minutia which they savor.

Have a day of sensory awareness. For an entire day (or perhaps just a few hours), be aware of
as much sensory stimuli as possible, without labeling any of it or responding to it with
thoughts. A variation is to devote this time to a single sense, such as the sense of smell or
hearing; this might require you to keep your eyes closed so that your visual input will not
distract you from the other sense.

Use the various senses.

Meditating with our sense of hearing.

Simply listen to whatever is occurring at this moment. The sounds might include traffic,
people's voices, the hum of a refrigerator or a computer, and so on. Explore this audial world
to perceive every different sound. Don't label any of it as "noise"; instead, give it all the same
attention that you would give to fine music.

In a quiet room, turn a radio to a very low volume so that you must listen very carefully to hear
it. Variation: Play the music at a regular volume, but then slowly move away from it, and try to
continue to hear it from ever-increasing distances.

Listen to music which has more than one instrument. Follow a single instrument throughout
the entire piece. Or focus on a different aspect of the music -- noticing only the rhythm or the
changes in pitch or volume.

Do a household chore -- perhaps sweeping or cleaning -- and listen to the sounds which are
created.

Listen to music and feel your body's response to it. Do certain muscles relax or tighten? Is
there a reaction in particular parts of your body, such as your gut or your head? Listen to two
different types of music consecutively, and notice the differences in your body's response.

Put your fingers gently into each ear, and listen to the sounds within your body. You might
hear your breathing, your heartbeat, and much else.
With a spoon, tap on objects throughout your home. Notice the different sounds which are
generated.

Find a metal object which makes an ongoing ringing sound when you strike it; this might be a
bell or the lid of a pot. Hit it and listen to the fading of the sound.

Meditating with our sense of smell.

Smell different fragrances: flowers of various kinds, incense, soap, perfume or cologne, foods
and spices from your kitchen.

As you smell a fragrance, notice whether it changes your mood or your state.

Smell something which would generally be considered unpleasant -- spoiled food, or garbage.
Remove your judgment from the experience, and simply investigate the scent.

Walk throughout your home or backyard, with eyes closed. (Be careful not to stumble.) Notice
the subtle odors in the different rooms.

Meditating with our sense of taste.

Eat a spoonful of food. Now pinch your nostrils closed with one hand, and eat another
spoonful of the food. Is there a difference in the taste?

Put a piece of food into your mouth, and leave it there. Explore the flavor of it as you move it
to various parts of your mouth. Then bite into it and notice any change in its flavor.

We have four types of receptors in the mouth; each discerns only one quality in the food --
sweetness, bitterness, sourness, and saltiness. Eat different types of foods which predominate
with one of these qualities.

Put various objects into your mouth to discern their taste. (Wash them before doing this.) The
objects might include a pen, a key, a crystal, and so on.

Taste a pinch of each of the spices in your kitchen.

Notice the taste in your mouth when there is no food in it. What is the natural flavor?

Be aware of the change in your state when you taste something. Do certain flavors change
your mood?

Taste a food which you do not like. (For me, this would be liver or coffee.) Refrain from judging
it as unpleasant, and simply notice the taste.

Meditating with our sense of touch.

Collect a variety of fabrics and objects. This might include velvet, nylon, fur, wood, steel,
plastic, foods, etc. Select items with various qualities: smooth, rough, wet, slimy, and so on.
Now touch each one, allowing your fingers to explore the texture.
Do a household chore, being aware of your hands' contact with the objects which they
encounter.

Walk throughout your home, mindfully touching the furniture and other articles.

Touch objects of different temperatures. This might include objects from your refrigerator and
freezer, or tap-water which you vary from hot to cold.

Touch your skin on numerous parts of your body, and notice the sense of touch through the
hand that is touching and through the body part which is being touched. Be aware of such
qualities as texture, temperature, oiliness, hairiness, and vitality. Touch yourself in various
ways -- tickling, scratching, rubbing, tapping, stroking. A variation is to explore the skin of a
partner.

Instead of touching objects only with your hands, touch them with other parts of your body --
your forearms, bare feet, head, etc.

Contents

We use our senses in most types of meditation. Those types of meditation

include mindfulness, concentration, movement, etc. But we can also
meditate on the senses themselves -- their input and their means of
perceiving "reality." As with mindfulness meditation, we can practice sensory
awareness during our everyday life, but we will experience a greater depth
and intensity if we set aside some time specifically to dwell on the senses.

We gain benefits from sensory awareness. These are generally the same
benefits which we acquire from mindfulness meditation: we acquire more
information; we perceive more accurately; we increase our understanding of
the physical body; we learn to "live in the moment." (Those benefits are
explained in the chapter on mindfulness.) When we develop sensory
awareness, our senses become more acute; we notice more details and
nuances and the uniqueness of the individual objects around us. We
experience more pleasure from the objects of perception and from the
energized sense-organs themselves (perhaps as a tingling sensation in the
eyes or ears, for example). We become able to derive that pleasure from
subtler stimuli; hence, our preference might change from loud, thumping
rock music to subtler classical music which requires greater attentiveness
and perceptiveness but rewards us with a meditative serenity and a
stimulation of our higher chakras. When our use our senses to connect more
fully with our environment, we are establishing a warm, nourishing contact
with our body, our human identity, and the physical world.

The techniques of sensory awareness.

1. Have a non-verbal experience. In many types of meditation, we enter a

state in which we experience things directly and intimately rather than
merely thinking about them. In sensory awareness, too, we perceive
objects themselves rather than the labels which we would attach to
them; to hear a sound is not the same as to think, "the chirping of a
chickadee." Our senses operate in a non-verbal world; in sensory
awareness exercises, we enter that world as fascinated observers who
are quietly exploring the lushness of perception -- without identifying,
comparing, or using the other functions of the word-oriented analytical
function of mind.
2. Proceed at a leisurely pace. Much of our sensory "mindlessness" occurs
because our actions are quick. At that pace, we are processing only
superficial sensory data; for example, we pick up a pen to write, and we
experience it simply as a utensil for a task. We must be in this state in
order to concentrate on the task; a profound sensory experience (of pen
in hand) would be a time-consuming distraction. (However, during such
activities, we can split our attention between the task itself and our
sensory experience of it.) But to develop sensory awareness to any
depth, we must assign a period of time solely for our senses. During this
period, we move at the body's own pace and rhythm, and we allow the
senses to regard their objects for as long as they are intrigued. When
we permit the senses to explore in their own manner, they are likely to
be enthralled with an object for a considerable period of time,
continually discovering new minutia which they savor.
3. Have a day of sensory awareness. For an entire day (or perhaps just a
few hours), be aware of as much sensory stimuli as possible, without
labeling any of it or responding to it with thoughts. A variation is to
devote this time to a single sense, such as the sense of smell or
hearing; this might require you to keep your eyes closed so that your
visual input will not distract you from the other sense.
4. Use the various senses.
o Meditating with our sense of hearing.
Simply listen to whatever is occurring at this moment. The
sounds might include traffic, people's voices, the hum of a
refrigerator or a computer, and so on. Explore this audial world
to perceive every different sound. Don't label any of it as
"noise"; instead, give it all the same attention that you would
give to fine music.
In a quiet room, turn a radio to a very low volume so that you
must listen very carefully to hear it. Variation: Play the music at
 a regular volume, but then slowly move away from it, and try to
continue to hear it from ever-increasing distances.
Listen to music which has more than one instrument. Follow a
single instrument throughout the entire piece. Or focus on a
different aspect of the music -- noticing only the rhythm or the
changes in pitch or volume.
Do a household chore -- perhaps sweeping or cleaning -- and
listen to the sounds which are created.
Listen to music and feel your body's response to it. Do certain
muscles relax or tighten? Is there a reaction in particular parts
of your body, such as your gut or your head? Listen to two
different types of music consecutively, and notice the
differences in your body's response.
Put your fingers gently into each ear, and listen to the sounds
within your body. You might hear your breathing, your
heartbeat, and much else.
With a spoon, tap on objects throughout your home. Notice the
different sounds which are generated.
Find a metal object which makes an ongoing ringing sound
when you strike it; this might be a bell or the lid of a pot. Hit it
and listen to the fading of the sound.
o Meditating with our sense of smell.
Smell different fragrances: flowers of various kinds, incense,
soap, perfume or cologne, foods and spices from your kitchen.
As you smell a fragrance, notice whether it changes your mood
or your state.
Smell something which would generally be considered
unpleasant -- spoiled food, or garbage. Remove your judgment
from the experience, and simply investigate the scent.
Walk throughout your home or backyard, with eyes closed. (Be
careful not to stumble.) Notice the subtle odors in the different
rooms.
o Meditating with our sense of taste.
Eat a spoonful of food. Now pinch your nostrils closed with one
hand, and eat another spoonful of the food. Is there a difference
in the taste?
Put a piece of food into your mouth, and leave it there. Explore
the flavor of it as you move it to various parts of your mouth.
Then bite into it and notice any change in its flavor.
We have four types of receptors in the mouth; each discerns
only one quality in the food -- sweetness, bitterness, sourness,
and saltiness. Eat different types of foods which predominate
with one of these qualities.
Put various objects into your mouth to discern their taste. (Wash
them before doing this.) The objects might include a pen, a key,
a crystal, and so on.
 Taste a pinch of each of the spices in your kitchen.
Notice the taste in your mouth when there is no food in it. What
is the natural flavor?
Be aware of the change in your state when you taste something.
Do certain flavors change your mood?
Taste a food which you do not like. (For me, this would be liver
or coffee.) Refrain from judging it as unpleasant, and simply
notice the taste.
o Meditating with our sense of touch.
Collect a variety of fabrics and objects. This might include
velvet, nylon, fur, wood, steel, plastic, foods, etc. Select items
with various qualities: smooth, rough, wet, slimy, and so on.
Now touch each one, allowing your fingers to explore the
texture.
Do a household chore, being aware of your hands' contact with
the objects which they encounter.
Walk throughout your home, mindfully touching the furniture and
other articles.
Touch objects of different temperatures. This might include
objects from your refrigerator and freezer, or tap-water which
you vary from hot to cold.
Touch your skin on numerous parts of your body, and notice the
sense of touch through the hand that is touching and through
the body part which is being touched. Be aware of such qualities
as texture, temperature, oiliness, hairiness, and vitality. Touch
yourself in various ways -- tickling, scratching, rubbing, tapping,
stroking. A variation is to explore the skin of a partner.
Instead of touching objects only with your hands, touch them
with other parts of your body -- your forearms, bare feet, head,
etc.