Guided Meditation Exercise 08

Eighth Exercise – Deep Contact

Breathing in, I am aware of my eyes / Aware of eyes
Breathing out, I am aware of light / Aware of light

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I am aware of sound / Aware of sound

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I am aware of cries of suffering / Aware of cries of suffering
 

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I am aware of singing / Aware of singing
 

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I am aware of the sound of falling rain / Aware of falling rain
 

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I am aware of laughter / Aware of laughter
 

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I am aware of silence / Aware of silence
 

Breathing in, I am aware of my skin / Aware of skin
Breathing out, I am aware of touch / Aware of touch
 

Breathing in, I am aware of my skin / Aware of skin
Breathing out, I am aware of the warmth of the sun / Aware of warmth of the sun
 

Breathing in, I am aware of my skin / Aware of skin
Breathing out, I am aware of the cool touch of well water / Aware of cool well water
 

Breathing in, I am aware of my skin / Aware of skin
Breathing out, I am aware of the touch of an ice cube / Aware of an ice cube
 

Breathing in, I am aware of my skin / Aware of skin
Breathing out, I am aware of the rough bark of a tree / Aware of rough bark
 

Breathing in, I am aware of my skin / Aware of skin
Breathing out, I am aware of the touch of an earthworm / Aware of an earthworm
 

Breathing in, I am aware of my teeth / Aware of teeth
Breathing out, I am aware of a guava / Aware of guava
 

Breathing in, I am aware of my teeth / Aware of teeth
Breathing out, I am aware of a toothache / Aware of a toothache
 

Breathing in, I am aware of my teeth / Aware of teeth
Breathing out, I am aware of a sour tamarind / Aware of a sour tamarind
 

Breathing in, I am aware of my teeth / Aware of teeth
Breathing out, I am aware of a dentist’s drill / Aware of dentist’s drill
 

Breathing in, I am aware of my tongue / Aware of tongue
Breathing out, I am aware of orange juice / Aware of orange juice
 

Breathing in, I am aware of my tongue / Aware of tongue
Breathing out, I am aware of a slice of lemon / Aware of a slice of lemon
 

Breathing in, I am aware of my tongue / Aware of tongue
Breathing out, I am aware of salty water / Aware of salty water
 

Breathing in, I am aware of my tongue / Aware of tongue
Breathing out, I am aware of spicy chili / Aware of spicy chili
 

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I am aware of a fragrance / Aware of a fragrance
 

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I am aware of the scent of fresh grass / Aware of fresh grass
 

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I am aware of the fragrance of a lotus flower / Aware of lotus fragrance
 

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I am aware of the smell of manure / Aware of manure
 

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I am aware of the smell of cigarette smoke / Aware of cigarette smoke
 

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I am aware of the salty scent of the sea / Aware of salty sea air
 

Breathing in, I am aware of my liver / Aware of liver
Breathing out, I am aware of the taste of alcohol / Aware of taste of alcohol
 

Breathing in, I am aware of my liver / Aware of liver
Breathing out, I am aware of the suffering of hunger / Aware of hunger
 

Breathing in, I am aware of my liver / Aware of liver
Breathing out, I am aware of the yellow skin of a liver patient / Aware of yellow skin
 

Breathing in, I am aware of my feet / Aware of feet
Breathing out, I am aware of shoes and sandals / Aware of shoes and sandals
 

Breathing in, I am aware of my feet / Aware of feet
Breathing out, I am aware of soft grass / Aware of soft grass
 

Breathing in, I am aware of my feet / Aware of feet
Breathing out, I am aware of sand on the beach / Aware of sand on the beach
 

Breathing in, I am aware of my feet / Aware of feet
Breathing out, I am aware of thorns / Aware of thorns
 

Breathing in, I am aware of my feet / Aware of feet
Breathing out, I am aware of fire ants / Aware of fire ants
 

Touching Life’s Healing and Nourishing Elements

These exercises help us reconnect with the fresh, healing, and nourishing aspects of life. When we are trapped in sorrow, fear, or despair for long periods, we may feel cut off from the world, as if a wall separates us from life’s beauty, or our senses have grown numb.

While practicing these exercises, even though we may not directly experience what we are contemplating through our senses, we are in contact with their mental images stored within our consciousness. These mental impressions are like seeds in our store consciousness (ālaya-vijñāna), always ready to manifest when invited. With the support of our breath and concentration, our contact with these images becomes real and effective, allowing us to rediscover the sensitivity of our senses.

After practicing, we can step outside and continue to engage our six senses—eyes, ears, nose, tongue, body, and mind—not just the mind alone as during seated meditation. Through mindfulness, the world around us will appear more vivid and beautiful, as we awaken from forgetfulness into the freshness of the present moment. We will once again be nourished by the miracles of life.