Landmark: Notice Multiple Sensations
The Landmark of Notice Multiple Sensations starts out with simple Mindful practices of using smell, taste, and touch to Experience the Now. This Landmark is within the Realm of Enrollment, and is part of the Beacon of Attention, more specifically the Lens of Mindfulness.
 | |
| Landmark: Notice Multiple Sensations | |
|---|---|
| Beacons | Attention |
| Realms | Enrollment |
| Lenses | Mindfulness |
| Guides | Eating |
| Trails | Learn About Attention |
Landmark Lookouts:
- Paying Attention to a Sensation: Can you practice paying attention to one sensation at a time - such as smelling your meal?
- Paying Attention to Multiple Sensations: Can you hold your attention on two or more sensations at a time - such as smelling your meal and feeling your smooth utensils? Can you feel the difference as you move back and forth between single sensations and multiple sensations?
- Sensations in The Now: Do you feel how the "weight" of sensations in the present is different than other thoughts which are not part of "Experiencing the Now"?
Doing this oatmeal example (or something similar), you'll be introduced to the first basic concepts of practicing Mindfulness, as part of simply eating something. There is a lot more to it, but just the simple act of paying attention to sensations is enough to help you "Experience the Now".
- When it's time for your next meal, sit down at your table with your plate of food.
- Before you begin eating, take a moment to appreciate the sight and smell of your food.
- As you pick up your fork or spoon, bring all your attention to the act of eating.
- Pay attention to every sensation of each bite - the flavors, the texture, the temperature, the muscles used in chewing and swallowing.
- With your attention fully on the experience of eating, notice that all of these sensations make up "The Now" - this is what is happening!
- When your mind wanders, notice where it goes, then gently guide it back to your eating.
- Even if your mind wanders a hundred times, bring it back a hundred times.
- Clean up after your meal, maintaining your focus on the present moment.