Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
This meditation is a practice to attune you to your senses and the sensory world you live in. It is a way to invite connection between our inner and outer worlds
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.
Sensory Awareness
This meditation is a practice to attune you to your senses and the sensory world you live in. It is a way to invite connection between our inner and outer worlds
Duration
Your default time is based on your progress and is changed automatically as you practice.
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.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.