Walking with exploration of sense perceptions

In this recording, we will explore the senses and their consciousness: seeing, hearing, touch, and smell. Each "walking" in this practice will focus on one sense at a time. You can walk for 5-10 minutes, then rest and let your mind wander before returning for another brief session. The key to this meditation is experimentation and exploration.

These walking explorations can be done outdoors in nature, in your neighborhood, on city streets, or on a country road. With practice, you will develop heightened sensory perception, release tension, and even help to rejuvenate the sense organs.

The goal is to experience the sense in its purest form—without the mind’s interpretations or judgments. You will consciously experience the raw sensation, without naming or recognizing what you are sensing. This meditation teaches you to focus on the consciousness of the sense organ, rather than the mind’s narrative.

Let’s begin:

1. Walking with Seeing Consciousness

As you walk, focus only on the sensation of seeing. Do not think about what you see, do not name it or try to recognize it. Let the world before you be a pure field of light, color, and form. Stand still for a moment and feel your eyes seeing. Notice how the mind automatically wants to label things—“tree,” “sky,” “building.” This is natural, but in this practice, let go of naming. Just see, purely and directly. If the mind interrupts with thoughts, gently bring your focus back to the raw sensation of seeing, the immediate experience of light and movement in your field of vision.

2. Walking with Hearing Consciousness

Now, As you walk turn your attention to the sense of hearing. Open yourself to the sounds around you. Let them come and go, without labeling or identifying them. The mind will automatically try to name the sounds—“car,” “bird,” “footsteps.” See if you can hear the pure sound without the attachment to what it might be. Can you hear the sound of walking as simply sound, not as steps or a rhythm? Let go of interpretation and just listen to the raw sensory experience. When the mind names something, gently come back to the pure experience of hearing.

3. Walking with Touch Consciousness

As you walk, feel the touch of the ground beneath your feet. Feel the sensation of your feet connecting with the earth. Notice the feeling of wind on your face, the touch of your clothes against your skin, the temperature of the air. Let all these sensations be your focus. If your mind begins to wander, thinking about what you need to do later, gently redirect your attention back to the pure feeling of touch. Stay close with the sensation itself, without any commentary or judgment.

4. Walking with Smell Consciousness

Now as we walk, turn your attention to the sense of smell. This is often a sense that we don’t actively engage with, maybe only when we have food or perfume in front of us, but it can be incredibly rich and evocative. Take a deep breath and let yourself focus solely on the smells around you. Let the scent of the environment fill your awareness. Whether it's the smell of flowers, grass, food, or the earth—notice it purely, without thinking, labeling, or naming. The mind might automatically identify the scent, but your focus is on the sensation of smell itself. This can take practice, as our sense of smell is les

Click here to support the show.

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.
Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.