You can think of this as a meditation or simply a grounding and centering technique. It can be performed sitting or standing still, and I even practice it walking (when in motion I keep my eyes open the entire time for safety). I find that practicing it out of doors is the most effective and rewarding. Give it a try, then work to incorporate the awareness concept into daily life.
1. Begin by closing the eyes and taking several deep breaths to relax and focus inward.
2. Bring your awareness to your sense of hearing. Note the sounds in your environment. Notice the layers of sound and varying levels of volume.
3. Release your attention from hearing and move on to focus on your sense of smell. Inhale deeply and smell the air and aromas of the environment. Discover the subtle smells surrounding you.
4. Letting go of this sense and continuing on, now address the sense of taste. Inhale through the mouth and taste the oxygen. Taste your tongue and any lingering tastes in your mouth from the food you last ate.
5. Switching your focus to the sense of touch, feel your body and the things in contact with it. Are you connected with the ground or a floor? What fabrics are touching your skin? What else is your body touching? Scan your entire body and note the contacts.
6. Lastly, open your eyes and fully focus on your vision. Look softly but deeply at the world, becoming aware of the many details available to your sense of sight.
7. Now, you may try closing your eyes once again and repeating the process, this time retaining your focus on each sense as you add the next, ending with all 5 senses activated and balanced. Try to maintain this state of full awareness for a few moments.
Recognize how awake and attuned you feel to your body and environment. Move on to your daily activities, enjoying your enhanced awareness!
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