Meditation: Mastering Your Senses

Meditation is a practice that can help us to control our senses and bring harmony to our five sensory organs: eyes, nose, ears, tongue and skin. By observing our breath, eye movement and the sensations in our body, we can begin to steady our senses and find peace within ourselves. This practice is known as mindfulness, which involves paying attention to the present moment without judgement.

One way to explore our senses through meditation is to start by finding a comfortable seat and placing our hands on our thighs. We then pause and bring our attention to our physical sensations, such as the feeling of our feet on the floor or our clothing on our body. We can also notice any physical changes as we inhale and exhale.

Next, we can turn our attention to our sense of sound, smell, taste, and sight, noticing the finer details of our surroundings. For example, we might listen for distant sounds, pay attention to colours and textures, or observe our peripheral vision.

Through this practice of mindfulness, we can build our capacity to recognise and heighten our senses, bringing us into the present moment and enhancing our experiences of the world around us.

Observe your senses: eyes, nose, ears, tongue, skin

Observing your senses is an important part of meditation. It can help you to feel more grounded and present in the moment. Here is a guide on how to observe and control your senses during meditation:

Eyes

Start by noticing your immediate surroundings. Observe the colours, textures, objects, movement, stillness, and light. Then, bring your attention closer and focus on what is directly in front of you. Notice the way the light hits the objects and surfaces around you. If you are outside, you might observe the sky, trees, and walls that are further away. Try not to label what you see, simply notice.

Nose

Pay attention to the scents around you. If you are outdoors, you may notice different scents compared to those inside. You might smell food cooking, shampoo or fabric softener, or fresh air from an open window. Notice if any scents are pleasant, unpleasant, or neutral. As your mind settles, your nervous system will steady, and your senses will sharpen.

Ears

Tune in to the sounds around you. At first, you might only hear loud or intrusive noises, but as you focus, you will begin to pick up on smaller, more distant sounds. You might hear traffic, conversation, music, a distant highway, a plane, or birds. Try not to judge the sounds as positive or negative, simply observe them.

Tongue

Notice if you can taste anything. You might detect remnants of toothpaste or coffee, or perhaps there is an absence of taste. If you are eating or drinking something, pay attention to the different textures and flavours. Are there any grooves or dips? Does any taste linger after you swallow?

Skin

Observe any physical sensations on your skin. Notice if you feel any coolness or warmth. Are there any sensations of tightness or looseness? You might feel the air on your skin, the touch of your clothing, or the ground beneath your feet. Notice any tension or relaxation in your body.

By observing your senses in this way, you can learn to control and steady them, bringing peace to your mind and soul.

Focus on your breath

Breath meditation is a simple yet powerful practice that can help you control your senses and cultivate a sense of peace and awareness. Here are some tips and techniques to help you focus on your breath during meditation:

Find a Comfortable Position

Before you begin, find a place where you can sit comfortably without distractions. You can sit on a chair, cushion, or bench, ensuring your back is straight. You can also choose to stand or walk during your practice, whichever you prefer. Close your eyes or keep them half-open, gazing softly downwards.

Allow Your Body to Breathe Naturally

There is no "right way" to breathe during meditation. Allow your body to breathe naturally, whether it be shallow or deep breaths. If you wish, you can start with a few deep breaths to help you relax and keep you grounded. Breathe in through your nostrils and out through your mouth.

Observe Your Breath

Pay close attention to the process of inhalation and exhalation. Notice the sensations in your body as you breathe. Observe your belly moving up and down with each breath. You can also place your hands on your belly to enhance this awareness.

Sustain Your Focus

It is natural for your mind to wander during meditation. When you notice your attention drifting, gently bring it back to your breath. You can also try counting your inhalations and exhalations to help you focus. For example, count "In (one), out (two), in (three), and so on."

Practice Regularly

Consistency is key. Try to meditate at the same time every day, even if it's just for a few minutes. Start with shorter sessions and gradually increase the duration. You can also incorporate specific breathing techniques such as diaphragmatic breathing or alternate-nostril breathing to enhance your practice.

Remember, the goal is to cultivate awareness and peace by focusing on your breath. With regular practice, you will be able to control your senses, improve your focus, and bring more mindfulness into your daily life.

Notice your surroundings: sights, sounds, smells

To control your senses through meditation, it is important to notice your surroundings. This includes the sights, sounds, smells, tastes, and sensations around you.

Sights

Notice the colours, shapes, textures, patterns, and objects in your surroundings. Are there any dominant colours? Are they warm or cold? Is there something missing? Notice your peripheral vision and what is happening at the edges of your sight.

Sounds

Pay attention to the sounds around you. This could be traffic, conversation, music, or the hum of an air conditioner. Try to hear the smaller, quieter sounds in your environment as well.

Smells

Notice the different scents in your environment. This could be food cooking, shampoo or fabric softener, freshly cut grass, or exhaust fumes. If you are struggling to detect smells, light a scented candle before you begin.

Taste

Focus on the sensations in your mouth. How does your tongue feel between your teeth? What taste remains from your last meal? Can you detect any flavours or ingredients? Does any taste linger?

Sensations

Notice the sensations on your skin. Is it cool or warm? Can you feel any tension or relaxation in your body? Are your hands on your thighs? What can you feel beneath your fingers? Notice the textures of the surfaces around you.

By focusing on your surroundings and the input from your senses, you can enhance your meditation practice and become more grounded in the present moment.

Be aware of your body: physical sensations, spine, clothing, skin

Being aware of your body is an integral part of meditation. Observing your physical sensations, spine, clothing, and skin can help you achieve harmony in your five senses.

Start by setting up your posture. Find a place to sit that feels calm and quiet to you. You can sit in a chair with your feet on the floor, sit loosely cross-legged, or kneel—whatever feels stable and comfortable.

Now, take your awareness through your body. Start by becoming aware of your feet and the contact they have with the floor. Really let your awareness fill your feet. The more you become aware of your feet, the more you can allow them to relax. Let the muscles in your feet soften and lengthen.

Once you've relaxed your feet, take your awareness through the rest of your body, "letting go" as you move through all the different muscles. Become aware of your legs, thighs, hips, back, shoulders, arms and hands, neck, and finally, your head and face. When you become aware of a particular area of your body, soften, relax, and let go.

Notice the subtle change in the quality of your experience as you first become aware, and then relax. You may notice more energy, or tingling, or even feelings of pleasure, as your body relaxes.

Pay particular attention to the following parts of your body, where lots of tension is commonly stored: the back of the neck, the thighs and calves, and the muscles around the eyes.

Once you've gone through your entire body, become aware of your body as a whole. Centre your awareness on your belly, sensing the calming, rhythmic motion of your belly as you breathe in and out. Relax, soften, and let go.

Now you're ready to begin meditating. In fact, you've already begun.

Control your thoughts: let them come and go

The idea that we can control our thoughts is a common misconception. In fact, it is a poor use of your time and energy to try to control what thoughts occur and when. The irony is that trying not to think of something actually makes it more likely that you will. This is called Ironic Process Theory, which refers to the psychological process whereby deliberate attempts to suppress certain thoughts make them more likely to surface.

Instead, it is important to accept that thoughts come and go, and that you can't control them. Through meditation, you can strengthen your awareness of your thoughts and develop the skill of observing your mind's activity without getting caught up in it.

Observing your thoughts

By watching your thoughts and emotions, you can learn not to cling to them and make them "yours". You can learn not to get swept away by them. And, you can recognize them for what they are: temporary appearances in consciousness. They arise and they pass, but your mind may try to make you believe they are permanent. For example, when you are experiencing anxiety or depression, you may believe it will never pass, which makes it even worse.

Letting go

You don't have to dwell on or wallow in any of your thoughts. You don't have to follow the mental activity down a path that results in the same old outcomes. With consistent practice, you'll discover for yourself that the content of your mind does not matter. What matters is how you let it affect you.

Thoughts and emotions are like clouds floating across the sky: instead of getting lost in them, you can choose to watch them come and go. They only hold power over you if you continue to blindly follow them wherever they lead.

Benefits of letting go

Most people go through life operating on autopilot, being dragged around by their minds. As a result, their daily existence is mired in what we commonly refer to as "the struggles of life": stress, anxiety, worry, fear, depression, self-doubt, etc.

You don't have to live on autopilot, though. You can strengthen your awareness, become proficient at observing mind-made activity, and stop being at the mercy of the next thought, emotion, or urge that pops into your head. The more you practice, the better you get. And life can improve dramatically as a result.

Frequently asked questions