Spot Meditation - Where am I?

When you're caught in a train of thought, you can literally lose contact with reality. Have you ever been driving or walking somewhere, and realise you don't have a clue where you are? This exercise takes you back intot he world of sight, sound, smell, taste and touch. Two or three minutes is usually enough.

Instructions

  1. Ask: What am I seeing?
    What is in front of your eyes? Sense the room with your peripheral vision. What are the most obvious visual features
  2. Ask: What am I hearing?
    Explore the soundscape. Check out the sounds from all directions.
  3. Ask: What am I touching?
    Notice the points of contact: feet, buttocks, back, forearms, fingers. Feel the air on your skin.
  4. Ask: What am I smelling or tasting?
  5. Slow down and go deeply into any sensory data. Move from one to another as you wish. Notice when you inadvertently slide back into thought. Notice how still and focused the mind feels when you return to sensing.

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