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.