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How Get In Tune With Your Senses During Meditation
By Elizabeth Penning

Smell: You can enhance your sense of smell by exploring the particular nuances of your favorite scent, a flower, or fruit, and the sensations of breathing it in. Then, as if appreciating an intoxicating fragrance, inhale slowly and savor the breath. Even if there is nothing actually in the air to be smelled, putting your attention in your nose as you breathe awakens the sense of smell.

Motion: Be aware of the movement of your breath as it enters through your nostrils, down your throat, and expands your lungs, diaphragm, and belly. Notice the pause at the end of the in breath, where it turns somehow to flow out, and then pay attention to the feelings that go with the exhalation. Observe what happens at the end of the out breath: you are empty of air, and then the whole cycle begins again. Feel your natural breathing rhythm. Then play with the tempo, speeding up or stretching out the inhalation, then exhaling more slowly or more quickly.

Touch: Enjoy the air as it flows through the nose or mouth, brushes the back of your throat, and enters your lungs. Feel the touch of the breath stretching you inside like a gentle massage. Breathe out through your lips or nostrils onto the skin of your arm and enjoy how it tickles the little hairs. Sense the moisture or dryness as you inhale as well as the moisture of your exhalation.

Temperature: The outside air and your body often have different temperatures. As you draw in the breath and expel it again, notice the cues that inform you of its coolness or warmth.

Vision: If you love color, you could have an object of that color in front of you and open your eyes to look at it from time to time. Breathe in the quality of that color. Imagine your breath as a colorful stream that swirls inside you and then flows out into the space around you. Play with the designs made by the pathway of breath.

Hearing: If you love music, you could play music for the first five minutes of a breath meditation, and then sit in the silence for another five minutes. The rhythm and harmony of the music can influence your experience of breathing in many ways. Consider your breath itself as music. Hear the passage of air through your nose or mouth and play with the sound; hiss, blow, or pant. Try to keep your mouth closed and hear the sound coming from your throat. Gently constrict the back of your throat to create a kind of whisper or rushing sound like the breathing of someone sleeping, or the sound of waves coming to shore. This is called the "Ujayi breath" in yoga. Listening to the sound of your breath is a strong focus for meditative awareness.

Author Details:
Elizabeth Penning, copywriter for various web sites writing articles about natural health and other related subjects for sites such as the A-Z of and Information Junkie.

Source: Meditation Articles

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