Our minds are powerful tools, but sometimes they become our own worst enemy. A constant stream of thoughts, worries, and anxieties can trap us in a state of mental unrest.
One of the simplest ways to practice mindfulness and calm your mind, is to connect with the physical senses of your body.
Our senses, often taken for granted, hold the key to unlocking the door to a calm inner state. By turning our attention inwards, we reconnect with the present moment and begin the journey of self-discovery.
“Body awareness not only anchors you in the present moment, it is a doorway out of the prison that is the ego. It also strengthens the immune system and the body’s ability to heal itself.” – Eckhart Tolle
“Attention to the human body brings healing and regeneration. Through awareness of the body we remember who we really are.” – Jack Kornfield
“The mind’s first step to self awareness, must be through the body.” – George Sheehan
Have a go at the following exercise:
- Breathe in slowly through your nose and allow your belly to fill with the breath. Hold your breath for a few moments and slowly breathe out through your mouth, as if you’re blowing through a straw. Repeat a few times.
- Notice what you can see around you. Choose the most obvious object, and also search around for the least obvious thing you can see.
By all means label each item, but also remember to view them in detail as they really are. Spend a few moments looking curiously at each object, as if seeing it for the first time. See if you can notice whether your mind judges each object, and if it does, let that judgment go. Feel your breath if doing so helps. - Repeat Step 2 but this time with sounds. What is the most obvious and least obvious sounds you can experience right now.
Notice each sound and label it in your mind as you do so. For example, your thoughts may go ‘music, road traffic, breathing, rustling bag, people talking’. Listen to each sound for a few moments, with a sense of freshness and interest and without judging it. - Do the same process again but with the most and least obvious scents.
You may not have many scents around, so just notice what you can; or make a point of noting the smell of your next meal in a café, restaurant or your own kitchen. - Try the process this time with different tastes. This aspect works particularly well while you’re having a meal or a drink.
- Repeat finally for touch. Notice how your body feels: for example, the sensation of your body touching the chair, a tightness in your shoulders, warmth on your arm, cool wind against your ankles or a belt slightly tight around your waist.
If you’re wondering how connecting with your senses can calm your mind, here’s how:
- Your conscious attention can be on only one thing at a time. If you’re focusing on what your body is feeling, your attention isn’t feeding your ruminating worries and concerns. As a result, they begin to lose a bit of their strength. Without your attention on your worries, they effectively don’t exist.
- You’re training your mind to be more focused on the present moment. With time, you find that living in the now is easier and you become less stuck in the cycle of repetitive thoughts.
By quieting the mind and connecting with your senses, you can break free from the prison of the ego and discover a wellspring of inner peace waiting to be tapped. Remember, the power to find calm lies within you, waiting to be awakened.
I hope that you have a great weekend!
– pierre –
Today’s LIVE meditation is: Come to your senses.