Guided Audio Meditation – Gazing

Guided Audio Meditation – Gazing

by | Dec 29, 2021 | Guided Audio, Meditation

Using your Senses in Meditation – Gazing

Any one of your senses can be used in meditation.  For example, you could use the sense of proprioception, awareness of your body like awareness of where your seat meets the chair or the sensation of your breath.  You could use sound, listening to your breath, or the sound of birds outside.  You can also use sight.  While traditionally, meditation is done with the eyes closed or the gaze downward, focusing on one visual object is a form of meditation. 

Trataka or candle gazing is a meditation from the Yogic tradition.  If you have ever gazed at a fire in a fireplace or a candle, you may have felt the almost hypnotic effect of gazing at a flickering flame.  If you don’t want to use a lit candle, you can use any object you choose.  Because I have long-haired cats, I replace a lit candle with a battery-operated one that has a reasonably realistic flicker.  

 

Trataka, the practice

Place the candle or object at eye height if possible, or set it far enough in front of you to gaze forward without dropping your chin toward your chest.

If you use a candle, light it and dim the room’s lights.  You may need to leave the lights on if you use another object.

Get seated.  Let out a big sigh, or create small movements to release tension before connecting your seat to the chair or cushion and finding an upright but not rigid spine.  Let your hands rest on your thighs or your lap.

Let your eyes close for a moment, or let your gaze drop in front of you and let your attention move toward your breath.  You may pick one place to notice: your mouth or nostrils or your chest or abdomen.  As you focus on one spot, notice the sensation of inhaling, and notice the sensation of exhaling.  Take a few breaths with your awareness fully on these sensations. 

Open your eyes and slowly place your gaze on your object.  Let your complete awareness rest on the image of the candle or other object you may have chosen.  Keep your gaze steady and focus only on the object.

If your eyes become tired or teary, close them for a moment.

Close your eyes and bring the image of the object into your mind.  Then, see it in your mind’s eye.  

You may choose to repeat gazing at the object steadily for a few breaths, and then closing your eyes and recreating the image in your mind.

When you are ready to release this practice, let your eyes open.

 

Guided Audio Practice, Trataka

Guided Audio - Gazing

In this guided audio, I lead you through a practice known as Trataka, or candle gazing. Any object can be used, but you may want to dim the lights if you are using a lit candle.   Set up with your object about six feet in front of you.

Use a soft gaze with your eyes focused on the object.  Keep your gaze on only the object.  The meditation is about 3 minutes.  Get comfortable and enjoy!

Meditation – Using the Senses

Meditation – Using the Senses

by | Nov 18, 2021 | Guided Audio, Meditation

Use awareness of your physical body as a meditation

Any one of your senses can be used as an object of meditation. You can use hearing, listening to a sound, like the sound of your breath. In this meditation, I use the sense of proprioception, noticing where your body is in space and the sensations of parts of your body as we mentally scan them.

Use physical awareness as an object of meditation – a practice

 For this meditation, get comfortable. You may choose to lie down on your back. You can place a pillow under bent knees to relax your low back. If you are seated, sit in a way that allows your spine to stack using the least effort to sit upright. Your hands may be on your lap or thighs so your arms can relax. Place a block or book under your feet if dangling off the chair. Have a blanket ready to put over you if you get cold. Set a timer for about 5 minutes.
 

Start by scanning your body, noticing if you feel physically tense. Experiment with moving around or placing something under your knees, head, and neck to release tension. Bring your awareness to your breath. Don’t change it. Just notice it. Where do you notice your breath the most? It might be on your mouth, nostrils, chest, or belly. Take a few breaths noticing the sensation of your breath, and let your breath be the object of the meditation. Begin to shift your awareness to your physical body. Start at the top of your head, noticing any sensation you feel. Next, scan your face noticing the sensation, and see if you can relax your face and jaw. Then begin to scan your right arm and hand, then your left arm and hand noticing sensation and imagining your arms and hands become relaxed. Next, scan your left leg and foot and your right leg and foot. Finally, bring your awareness back to your breath. This time imagine your inhale moving beyond your chest into both legs and arms and your head, then imagine the exhale moving out from your feet and legs, hands and arms through your chest, and out through the top of your head. Take a few breaths feeling the breath move through your entire body. When ready to release the meditation, create small movements with your fingers or toes and eventually your whole body.

 

Guided Audio Practice Tips

As with all meditations, there are no shoulds. If something becomes uncomfortable, physically or mentally, you always choose to try something different or end the meditation. Feel free to move or shift your body around or even stand up if you become physically uncomfortable. You can create movement if that helps ease any tension. If you start to feel anxious or tense, move or place or awareness on another object like a sound or a picture near you.

During the meditation, I will be guiding your awareness to different locations on your body. That location will become your object of focus. Like the breath or any other object, the goal is to notice it as if you have never examined it before, bringing a beginner’s mind. If you lose focus, that is ok. Gently guide your awareness back to the object. You can always return to using the breath as your object.

Take a minute to get yourself set up. Gather the things you need, turn off the ringer on your self phone if you can, and try to limit any distractions. Close the door to the room you are in. You won’t need a timer. I’ll lead you back from the meditation.

Enjoy!

Body Scan and Deep Guided Audio

I’ll lead you through a guided body scan and relaxation guided meditation in this video.  The video is about twenty minutes.

 

Enjoy! 

Guided Audio Meditation - Using the Senses