Improving Sensory Perception

This is a basic meditation. Lay on your back with arms and legs spread out so they do not touch. Place hands on the ground with palms upwards. Avoid crossing any point on the body. When any body part touches it creates an energy channel. If there is a problem lying on the ground, lay in bed.

Pick and nice hard surface like a tiled floor or cement. Carpet is okay. Close your eyes and feel the ground. Move the body around until it feels straight. Relax feet with toes pointing outward. Do not tense the muscles. Let hands gently lay on the ground without worrying how fingers curl. Let them completely relax so there is space between the digits.

Now let the body sink into the ground. Count backwards from ten and think of an area of the body starting with the feet. Feet are represented by one and the top of the head is represented by ten. Don't worry if you get to ten before reaching the top of the head. Start over and think of each number correlating to part of the body; including, arms and hands. I combine the arms with parts of the torso, or count out arms separately before continuing to the neck and head.

After counting a few times, start taking regular breath as you count. Remember to think of the body. Imagine it glowing in different colors when saying the number associated to that area. Repeat this until the body feels relaxed and then start inhaling through your mouth and exhaling through your nose.

Stop counting and focus on each breath. Breathe deeper and longer with each breath. It is a gradual increase, not a sudden movement. While breathing deeply you will start feeling lightheaded. At this point start thinking about how blood flows through your body. Feel the warm currents and follow them through the whole body. Imagine the flow in your mind while decreasing the depth of breathing.

Start hearing the world around you. Hear the faint sounds and bring it forward to separate each sound. Let it play around in your mind making music or joining the music.

After listening to sounds for awhile, start breathing deeply again. When feeling lightheaded, open eyes and find a tiny point on the ceiling, wall or in the air. Focus on the point and clear your mind, while continuing to breathe deeply. Focus on the tiny object until it becomes larger. Feel free to change focal points; however, see each point clearly. Do this for as long as it is comfortable and then close your eyes.

It is optional to sit up for sight exercises. Cross your legs with the hands, palm down on the legs. This way it is possible to look at small objects on the ground or directly ahead if outside or in the wilderness.

Now it is time to relax again. Decrease depth of breathing. Feel your body and think of making it come alive. Feel the energy grow and overflow to provoking movement.

That is the end of the meditation. You can use meditation music, yet natural sounds from environment are better: heater, washing machine, wind or birds. Any safe environment is good. This meditation isn't trying to change anything, since it is about accepting your self and the world as it already is.

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