Learn Mindfulness: Practice 9 – Focusing on Simple Sensations

Learn Mindfulness: Practice 9 – Focusing on Simple Sensations

Learn Mindfulness: Practice 9 – Focusing on Simple Sensations 538 283 The Conscious Professional

And to the open-handed the search for one who shall receive is joy greater than giving. – Kahlil Gibran


Simple physical sensations provide a perfect subject for mindfulness contemplation.

Remember the feeling of running a hand along the railings of the park as a child? The jangling sounds, the rhythm of fingers jumping from rail to rail, the pressure, heat and texture. Carefree moments such as this may seem far away but can be reconnected with at any time, such as now in this practice.


Remember, there are no success measures to any of these practices. Through mindfulness, you are increasing your resourcefulness as a human being, simply by showing up to practise. Let go of the need to judge, or score each practice, and welcome the experience of each new moment. In doing so, a world of new discoveries can open.


Begin by finding a comfortable posture and by bringing your attention to the breath. Take a few moments to let yourself arrive and allow the breath to draw you gently into internal awareness.

  1. Choose a finger and run it very slowly down the palm of your other hand. Watch closely. Notice if there is a connection between what you are seeing and what you are feeling. Pay attention to both the finger and the palm.

  2. Repeat the motion five times, each time a little slower.

  3. Now, allow the gaze to soften, the eyes to close.

  4. Run a finger down your palm again five times, even slower each time. Focus only on the physical sensations of the finger on the skin of the palm. What are these microscopic physical sensations saying about the texture and structure of your hand?

  5. Now, silently choose five words that describe this experience of touch.

  6. Take five breaths here.

  7. Reflect on these questions:

    What is touch?
    What happens during physical contact?

  8. Take five breaths here.

  9. Return to wakefulness in your own way.

Record your experience in your Mindfulness Journal noting as many sensations and feelings as you can remember. If, during the practice, you noticed something new about the sense of touch, try to describe it as clearly as you can.

If practising with others, take turns sharing your discoveries.

This practice is an extract from 100 Mindfulness Meditations: The Ultimate Collection of Inspiring Daily Practices by Neil Seligman published by Conscious House and available on Amazon priced £12.99.

10 Mindfulness Meditations is an album of audio meditations to accompany the book and is now available on iTunes priced £7.99.

P.S. Whenever you are ready… here are 4 ways we can support your personal and professional Conscious Goals:

1. Access Free Live Meditations & Energy Transmissions

Inside our private Facebook Group, The Conscious Professional Mindful Community where Neil leads live weekly community events. Join now for free.

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