Inner-Outer Meditation
In this practice, we'll observe our inner thoughts, sensations, emotions, and our interpretation of the outer world. We strengthen our mindfulness skills as we shift our attention back and forth between our inner and outer realities in an observant, inquisitive way. We use our self-awareness to recognize our internal experiences, and we use our senses (sight, hearing, smell, taste, touch) to focus on what we’re experiencing externally.
I recommend reading the entire exercise through at least once before beginning.
To start, find a comfortable place to sit where you won’t be interrupted for at least ten minutes. Silence any potential distractions. Inhale 1-2-3-4 and then exhale 1-2-3-4-5, consciously breathing slowly and deeply until you feel at ease. Keeping your eyes open, focus on an object in the room. Observe what the object looks like, noticing its distinct coloring and shape. What textures and patterns are on this object? Is this object reflective, dull, fuzzy, or some other texture? Does the object have any patterns or distinct characteristics? Just by looking at the object, imagine what would it feel like if you could hold the object. Estimate what this object weighs without picking it up. Use your observation skills to be as descriptive as possible, silently describing this object to yourself. Keep your attention on this object for art least a minute, gently guiding your attention back to the object if your mind starts wandering.
After you observe the object, redirect your attention to your physical self. How do your eyes feel? What other sensations do you currently feel within your body? Scan your body from the top of your head down to the bottom of your feet, noting any tension, tingling, or other physical feelings. Relax any stress or tension you discover. Remember to continue breathing, taking deep and slow breaths.
Now focus your attention on your sense of hearing. What sounds can you hear? Try to listen for sounds within the room you’re in. How would you describe them? Now expand your hearing to listen for any noises coming from outside of the room. How are these sounds different from the sounds inside in the room? Try to perceive even the smallest sounds, such as the sound of the air blowing or the noise the clock makes as time passes. Can you hear your heartbeat? If your mind wanders, simply return your attention to listening to the sounds around you.
After listening for at least a minute, focus on your bodily sensations again. Does any part of your body feel different? Notice how heavy your body feels. What do your legs feel like resting in the chair? What does your neck feel like holding up your head? Are the muscle sin your face relaxed? Notice in general what your body feels like. Gently return your focus to observing your body if your mind wanders to something else. Continue to breathe mindfully.
Again, redirect your attention to the room around you, now focusing on your sense of smell. Are the smells around you pleasant? Are they neutral? Are they less than pleasant? Can you smell yourself? Try to be as descriptive as possible. If you can’t perceive any scents around you, simply focus on the feeling of air flowing in and out of your nose as your breathe deeply. Try to hold your attention on describing your sense of smell, nonjudgmentally returning your focus to your nose if your mind wanders. Focus on observing the smells in this moment for at least one minute.
Now bring your focus back inside to your physical sensations. Do another body scan to observe what feelings you have throughout your body. Work from your head down to your feet, checking in with each part individually. Is your body more calm? Is your breathing more relaxed? Are there any parts still holding tension? If you become distracted by any thoughts, simply come back to building awareness of your bodily sensations. Don’t forget to breathe for the entire exercise.
Finally, place your focus on your sense of touch. Extend one of your hands to touch something within reach or feel the table or chair you’re seated at. What do you observe when you touch your leg or your arm? Is it different than when you touch an inanimate object around you? Notice the details of what you're touching, including the texture, temperature, solidity, weight, and how it feels against your fingertips. Once again, if your attention drifts, continue to breathe mindfully as you redirect your awareness back to your sense of touch. Spend as long as you wish on each part of this exercise, but try to spend at least one minute on each sense.
Lastly, turn your attention inward to check in with your physical sensations again. Do your fingertips tingle? Are your hands warmer or colder after having touched the things around you? Observe your entire body, noting any differences from the other times you scanned for physical sensations.
Once finished, take three slow and intentional breaths (inhale 1-2-3-4 and exhale 1-2-3-4-5) and gently return your focus to the room.
After you observe the object, redirect your attention to your physical self. How do your eyes feel? What other sensations do you currently feel within your body? Scan your body from the top of your head down to the bottom of your feet, noting any tension, tingling, or other physical feelings. Relax any stress or tension you discover. Remember to continue breathing, taking deep and slow breaths.
Now focus your attention on your sense of hearing. What sounds can you hear? Try to listen for sounds within the room you’re in. How would you describe them? Now expand your hearing to listen for any noises coming from outside of the room. How are these sounds different from the sounds inside in the room? Try to perceive even the smallest sounds, such as the sound of the air blowing or the noise the clock makes as time passes. Can you hear your heartbeat? If your mind wanders, simply return your attention to listening to the sounds around you.
After listening for at least a minute, focus on your bodily sensations again. Does any part of your body feel different? Notice how heavy your body feels. What do your legs feel like resting in the chair? What does your neck feel like holding up your head? Are the muscle sin your face relaxed? Notice in general what your body feels like. Gently return your focus to observing your body if your mind wanders to something else. Continue to breathe mindfully.
Again, redirect your attention to the room around you, now focusing on your sense of smell. Are the smells around you pleasant? Are they neutral? Are they less than pleasant? Can you smell yourself? Try to be as descriptive as possible. If you can’t perceive any scents around you, simply focus on the feeling of air flowing in and out of your nose as your breathe deeply. Try to hold your attention on describing your sense of smell, nonjudgmentally returning your focus to your nose if your mind wanders. Focus on observing the smells in this moment for at least one minute.
Now bring your focus back inside to your physical sensations. Do another body scan to observe what feelings you have throughout your body. Work from your head down to your feet, checking in with each part individually. Is your body more calm? Is your breathing more relaxed? Are there any parts still holding tension? If you become distracted by any thoughts, simply come back to building awareness of your bodily sensations. Don’t forget to breathe for the entire exercise.
Finally, place your focus on your sense of touch. Extend one of your hands to touch something within reach or feel the table or chair you’re seated at. What do you observe when you touch your leg or your arm? Is it different than when you touch an inanimate object around you? Notice the details of what you're touching, including the texture, temperature, solidity, weight, and how it feels against your fingertips. Once again, if your attention drifts, continue to breathe mindfully as you redirect your awareness back to your sense of touch. Spend as long as you wish on each part of this exercise, but try to spend at least one minute on each sense.
Lastly, turn your attention inward to check in with your physical sensations again. Do your fingertips tingle? Are your hands warmer or colder after having touched the things around you? Observe your entire body, noting any differences from the other times you scanned for physical sensations.
Once finished, take three slow and intentional breaths (inhale 1-2-3-4 and exhale 1-2-3-4-5) and gently return your focus to the room.
Note: I prefer to do this practice outside, at a place rich with things to sense and observe, such as the beach or at a park. We can practice this anywhere, and the more we engage with this exercise, the more we’ll notice about the amazing world around (and within) us.