Guided Meditation on our Sense Organs

ImageIn our Chanting book, Chanting from the Heart we find the text: Nourishing Happiness we find a paragraph helping us connect with the nourishment available through our senses:

“I can still enjoy mindfulness of the six senses:
my eyes look peacefully upon the clear blue sky,
my ears listen with wonder to the songs of birds,
my nose smells the rich scent of sandalwood,
my tongue tastes the nectar of the Dharma,
my posture is upright, stable, and relaxed,
and my mind is one with my body.”

We can cultivate our awareness of our senses and sense impressions in daily life, but it is very helpful to deepen and strengthen our connection during sitting meditation as well. Here is an offering of a guided meditation to come in contact with the sense organs, our eyes, ears, nose, tongue, body and mind. In our teaching it is clear that we are all blessed with a sixth sense: our mind. We will focus on the sense objects, namely forms, sounds, smells, tastes, touch and mental activity at a later point.

Find a comfortable and upright posture, make sure you have a clear and firm connection with the cushion/chair and the floor. Close your eyes gently, come back to the natural flow of your in and out breath. Allow your body to be relaxed and at ease. Simply become aware of your breath without changing it or trying to control it. With your in- and out-breath you can use the key words below (in bold) to focus our attention for at least 10 breaths per exercise.

  1. Breathing in, I am aware: this is an in-breath. Breathing out, I am aware: this is an out-breath. in-breath / out-breath
  2. Breathing in, I am aware of my eyes, the experience and sensations in my eyes. Breathing out, I smile in gratitude to my eyes. aware of eyes / smiling in gratitude
  3. Breathing in, I am aware of my ears, the experience and sensations in my ears. Breathing out, I smile in gratitude to my ears. aware of ears / smiling in gratitude 
  4. Breathing in, I am aware of my nose, the experience and sensations in my nose. Breathing out, I smile in gratitude to my nose. aware of nose / smiling in gratitude 
  5. Breathing in, I am aware of my tongue, the experience and sensations on my tongue. Breathing out, I smile in gratitude to my tongue. aware of tongue / smiling in gratitude 
  6. Breathing in, I am aware of my skin and whole body, the experience and sensations on my skin and in my body. Breathing out, I smile in gratitude to my skin and whole body. aware of skin and whole body / smiling in gratitude 
  7. Breathing in, I am aware of my heart and mind, any feeling, though or vibration in my heart and mind. Breathing out, I smile in gratitude to my heart and mind. aware of heart and mind / smiling in gratitude
  8. Breathing in, I am aware of the precious gift to be alive. Breathing out, I smile to life. alive / smiling

On Sunday, November 24, I’ll give a Dharma Talk in the Ocean of Peace hall here at Deer Park and the talk will be posted on our blog before long.

When we have gratitude in our heart, we can be happy. Wishing you a deep and meaningful Thanksgiving Day.

Brother Protection

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2 thoughts on “Guided Meditation on our Sense Organs

  1. Pingback: Silence of the heart | Earthpages.org

  2. Pingback: Nourishing Your Heart | Inspiration-Poetry-Music-Books

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