You may choose to do this practice

outdoors, attuned to your senses.

And you can also practice this indoors.

Beginning by finding a comfortable

posture, where you can sit

upright and relaxed and it ease.

Closing your eyes or lowering your gaze.

And turn the lens of attention

inwards, becoming attuned to your

inner sensory landscape of body.

Where the sensations of touch as you

take your seat, feeling the contact,

touching sensation of your body with

the ground, through your sit bones.

legs, knees, feet.

And aware of all the other ways you

feel a sense of touch and touching.

Eyelids, lips, touching.

The skin touching clothing.

Touching the air, movement of air, breeze.

And becoming curious about this inner

sensory landscape of body, with all

of its myriad changing sensations.

Tingling, vibration,

movement and stillness.

Expansion and contraction.

Aware of all the sensations of

body, including warmth and coolness.

And the tingling of energy.

And as you're attune to the body,

naturally become aware of the

sensory movement of breathing.

Inhaling air, lifting,

expanding lungs, the rib cage.

And exhaling, releasing

air, relaxing, falling.

Feeling the sensory contact, the

air, cool air entering the nostrils,

warm air, leaving the body.

And tuned to the sensory landscape

of changing sensations of body.

Of breath.

And resting in an open quality of

awareness, simply present, to moment

to moment arising of experience.

At times aware of the sense of smell.

So you inhale, aware of any fragrance,

any scent in the air, in the environment.

At times aware of the sense

of taste in the mouth.

Awareness grounded in the

sensory experience of body and

all of its myriad sensations.

And expanding the field of awareness

to include sounds, hearing.

Aware of sounds near and far.

Aware of the whole symphony of sounds,

Not needing to think about nor

visualize the source of the sound.

Just aware of the sensory experience

of hearing, sounds, silence.

Sensations and aware of sensing.

Breath and aware of breathing.

Scents and aware of smelling.

Sounds and aware of hearing.

At times aware of seeing.

Even when the eyes are closed, aware of

light, patterns of color, shapes, shadow.

Seeing and aware of seeing.

So abiding in awareness.

Present to the sensory

landscape sensations.

Sounds, touch, breath, smell light.

Noticing how sensory awareness

attunes us to the inner landscape of

the body and the outer environment.

And so we can be present, attuned

to inner and outer experience

through the doors of the senses.

Through the doorway of mindful awareness.

And in this way we practice.

And as we end our meditation,

knowing that you can continue this

awareness of sensory experience as a

support for present moment awareness.

Please enjoy your practice.