Sensory

Have you ever wondered how to incorporate Nature elements into Sensory Mindfulness using smell, sight and sound ?

The biggest challenge in meditation is staying present, not getting lost in memories of the past, dreams of the future or the running commentary that your mind creates about whatever you’re experiencing; having an anchor, a place that you can return to when your mind wanders off is an incredibly useful tool for all meditators, regardless of how long you have been practicing for. The most commonly used anchor is the breath, as you are always breathing, and the sensation of your breath is easy to access. Based on this knowledge, we developed a new form of practice together with a meditation package.

The practice uses sensory stimuli such as nature related smells, sounds and videos. Nature is filled with opportunities for finding sounds that can be used as anchors, such as the wind blowing in the trees or birdsong. When using a sound, it is best to find something that is reasonably constant, so that it will be there when you return to it. Nature can also provide anchors through vision such as sunset, ocean waves, waterfall. The aim of this practice is how we can bring these sensory experiences together and keep it in focus.

One of the most important anchors is smell. This is something we instinctively feel when we say ‘smell brings us back’. While the herbs have the pharmacological power to induce a meditative state, you can underpin this with the associative power of smell.If you use any of the essential oils in meditation or relaxation, whenever you use them again, your body will remember that particular state you were in – physically. Your body will recreate that state, just through the associative power of smell.

When listening to natural sounds, the brain connectivity reflected an outward-directed focus of attention; when listening to artificial sounds, the brain connectivity reflected an inward-directed focus of attention, similar to states observed in anxiety, post-traumatic stress disorder and depression. These relaxing nature sounds set a serene atmosphere for meditation. They help to quit a busy mind and aid relaxation. Listen to the birds, sit by the ocean, or take a stroll through the rain forest.

Having an anchor, a place that you can return to when your mind wanders off is an incredibly useful tool for all meditators. The view of Nature has a way of demanding our attention and our focus. It forces us to simplify our thoughts much like meditation does. We focus on what’s right in front of us. We become present. For this reason, the practice uses sensory stimuli such as nature related smells, sounds and videos to evoke past Nature experiences.

Open monitoring

1 + 5 Mins

The first part of the practice aims to achieve a relaxed, non-judgmental awareness of your thoughts, feelings and sensations. In other words, here the Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.​

Single Pointed Focus

1 + 3 Mins

The second part of the MULTISENSE practice is intended to focus on the user’s video display. It teaches us to focus on something specific. The aim of this practice is to give a job to our “monkey mind” to avoid other external noises. Keeping your eyes open and to concentrate on the Nature video and background Nature sounds as detailed as you can.

Visualisation

1 + 2 Mins

The practice is simple, closing your eyes and remembering everything you can about how it looked, then looking back again, then away, and so on. The goal is to memorize the nature image for as long as possible. Follow the audio guidance, close your eyes to detach yourself from external distractions.

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