Welcome to Day 6 of your Mindfulness and Meditation Journey

Day 6 - Sharpening Your Focus: Obtaining a clear perception and becoming truly present

Day 6 - (1) Immersive focus: Exploring the sensation of taste

In Day 1 we gained insight into our ability to RECOGNIZE when we move into, and out of, a mindful state.

In Day 2 our AWARENESS of our inner landscape during mindful moments was explored, as we identified physical actions, sensations, feelings and mental activity.

On Day 3 we bought awareness to CONSCIOUS activation and CONSCIOUS relaxing of the physical body as we explored our accompanying sensations, feelings and reactions within the body in an attempt to gain greater understanding of our INNER LANDSCAPE.

Day 4 we concentrated on refocusing our attention by learning the rapid reset technique to CENTRE ourselves.  During the meditation we explored this technique to gain access to our preferred SENSES - looking, hearing, listening, smelling, tasting.

On Day 5 we returned to the tidal flow of the breath as we utilized an external anchor of focusing on 5 objects. This allowed us to experience the pause and hold, and the spaces between each breathe. This notion of elongating time and space was expanded upon during the “beach walk” meditation visualization. 

By visualizing ourselves moving forwards, towards a specific point, we place the emphasis on momentum rather than just focusing too much of our attention on creating a detailed picture of a single point within our mind’s eye. Therefore, a richer experience is gained by accessing a deeper layer of perception through our senses and via the nuances of each individual’s inner landscape. The more that we play with our practice, exploring our process with an inquisitive spirit, the more familiar we may become with our internal language.

Consider, identify and label your internal language in relation to your body-mind processes. Don’t worry if you aren’t sure, we are playing with these concepts at this moment in time. This is really tricky stuff and we are just becoming familiar with the concepts.



This is sometimes referred to as the different “flavours” of our being. When we are familiar with our reoccurring flavours or internal language, we aren’t surprised or annoyed when they arise within us. Instead the qualities may be recognized, acknowledged and met with awareness. The spaciousness of noticing provides us with an opportunity to choose to move forward, rather than being caught in the loop of an ever ruminating story.

Instead, if we understand the practise of mindfulness and meditation, which provides us with the tools we need to break free of these default patterns, we may learn how to constantly adjust. This way we can become more efficient at coexisting with the dynamic energy of our environment.

Previous experience and familiarity effects how we interpret a situation and whether we resonate with the visualization. This is also the case with the next mindfulness activity.

Today we explore the sensation and intensity of taste. Today you will need to do some preparartion before you begin this mindfulness activity. So listen to the preparation audio first. It’s very brief! How are you coping with having to do something to prepare? Do a quick scan!

Recognize any reactions,

Acknowledge your awareness,

Investigate your inner landscape,

Choose your next step.

Mindfulness living means bringing focus into our everyday lived experience with gratitude, kindness, compassion and equanimity.

Remember, throughout this 7 day journey, to honour yourself with:

• Gratitude for creating the space to carry out the activity.

• Kindness and consideration for those moments that you lose track of how and what you are "meant" to be doing.

• Kindness for the times when you find obstacles, or experience a sense of conflict whilst proceeding.

• Compassion for other’s perspectives. Each person’s experience is uniquely their own.

• Equanimity or establishing a sense of flow and non-judgement.

Day 6 - (2) Mindfulness Preparation: Instructions

In preparation for today's mindfulness activity you will need to have two different foods of varied flavours.  Ideally, we would choose simple, bite-sized food with distinguishable flavours, such as bitter, salty, sour, sweet or spicy.  Place the food on a plate in preparation for following the mindfulness activity.

If you have the possibility of doing this activity with someone else, you may like to add an element of surprise by allowing them to choose the food for you and gaining their assistance with the next set of instructions.  If not, that is totally fine.  You may also want to have a glass of water nearby in case you wish to clean your palate by taking a sip after trying each of the different foods.

Day 6 - (3) Mindfulness Activity: Mindfulness eating - Clear perception

"Today is one of your millions of moments of bliss."

- Kimberley Blaine

Before beginning this Mindfulness Activity, make sure you have your two different foods available and within easy reach from where you are seated or standing.  Allow yourself to be in a comfortable position that enables you to actively observe and connect more deeply with the mindfulness activity.

As you follow my guidance, you will need to move, however, remember to move in a considered way.  If you find my instructions too quick then you may press pause until you are ready to move on.  If I am too slow for you, then practise patiently sitting whilst observing the activity of the body-mind.

Remember, if you feel unsafe or compromised at any time please seek support from myself &/or your Health Care provider.

Day 6 - (4) Intention: Clear perception

“Whatever you can do or dream you can, begin it.  Boldness has genius, power and magic in it.  Begin it now.”

- Goethe

In today’s Mindful activity I asked you to extend your boundaries and engage, which required more thought and activation than the other activities so far.

In this Mindful eating task:

• How easy or difficult was it to have to do something to prepare for the activity?

• How easy or difficult was it to consider and make your choice and then move on?

• Are you able to reflect, recognize and acknowledge any particular sensations, emotions, thoughts, or physical body based reactions that arose in the preparation stage?

 You may have been adaptable to the extra effort required, or perhaps it created conflict within you.  These are moments of challenge.  Our practice with Mindfulness is so that those internal boundaries become adaptable and our ability to meet moments of challenge do not become the hook that triggers a flood of emotion and confronting sensations. If left unchecked, they may unfold into ruminating worries, stories, physical body tension, etc, that can continue for hours.  If experienced with non-judgement, equanimity, then the chemical reaction lasts for only 90 seconds in the body.

Are any of these statements ones you frequently say or think?

“I’m having a bad day!”

“I’m having a great day!”

“I’m looking forward to the year being over”

“I’m on a winning streak and nothing can get in my way.”

These types of statements imply that our initial experience fixes the outcome for the day, month or year. Whilst we all have moments of generalization, it is important to realise if that is what you believe. We are going to have moments of forward momentum and times of challenge.

 If we watch a healthy vital toddler learn to walk, we see them fall down and get up repeatedly as they continue embracing the possibility of walking.  Imagine if they fell first thing in the morning and said “well that’s it for today, I’m having a bad day.”  A mind that isn’t rigid with fixed ideas, like that of a beginner’s, is how we may prefer to be.

If you did this activity knowing which foods you were about to taste, try doing it again with someone else so you may experience the element of surprise. Alternatively, if you carried it out with the element of surprise, repeat the activity but this time with the prior knowledge of what you are about tatse. Compare your experiences.

Frequently, the sensation of specific flavours is intensified when we mindfully eat.  However, in everyday life, we are often distracted with talking, reading, watching tv, etc., while eating.  The impact of these activities results in diminished experiences of joy and pleasure from the food whilst eating.  This may lead to searching for alternative pleasure seeking behaviour since eating was unfulfilling.  This then results in poor digestion, since the chemical signals to facilitate digestion have been required to manage other more vital activities in the body, such as dealing with stress due to unfulfillment.

Later, as you move onto the meditation activity, remember to bring a beginner’s mind to the sensations you experience as I guide you through the different Chakra’s of the body.

Day 6 - (5) Reflective Journal: Clear Perception - Sharpening your focus & being Truly Present

Whether you choose to record your observations in a Reflection Journal or not, it is highly recommended that you at least take the time to reflect, as this helps us to better consolidate what we have learned from today. In order to focus on the reflective process better you may like to consider the following Questions:

Q1.

In reflecting on the process of considering, identifying and labeling your internal language in relation to your body-mind processes:

• What is the principle guiding sense that you use to engage with the world, ie. do you respond to what you hear, see or touch, etc.?

• Do you have more than one or possibly another sense that you also strongly rely on?

• What are 3 nuances you of your physical structure? (although you will have many more) ie.. Cold hands, Less contact with the floor on the right shoulder compared with the left …

• What are 3 nuances do you notice in your physical structure? (although you will have many more) eg. cold hands, less contact with the floor on the right shoulder compared with the left … etc.

• Does your mind tend move in a predetermined pattern?, eg. foggy, fluctuating, or steady.

• Do you have reoccurring emotions that arise?

• Do you experience frequently reoccurring emotions such as frustration, worry, anxiety, sadness, or fear?

Q2.

On reflection of the “Beach Walk” visualisation from Day 5.

• Can you identify anything prominent in your observations at the beginning of the meditation?

• How familiar is it for you to walk along the beach? Do you think this influenced your ability to connect to the meditation?

• How comfortable were you to follow the directions?

• Did you find it easy or difficult initially?

• Were you able to sustain the attention or did you drift in and out of listening and following the journey?

• Identify your sensations, thoughts, feelings at the point of turning around in the middle of the meditation?

• Identify anything prominent in your observations at the end of meditation?

Q3.

In relation to today’s mindfulness activity:

• How easy or difficult was it to have to do something, to prepare for the mindfulness activity?

• How easy or difficult was it to consider and make your choice and then move on?

• Are you able to reflect, recognize and acknowledge any particular sensations, emotions, thoughts, or physical body based reactions that arose in the preparation stage?

Q4.

During today’s mindfulness activity:

• What were your observations as you tasted the different foods?

• Was this as you expected or were you surprised by the sensation awareness?

As always, you may record or reflect upon any additional information, observation, thoughts or considerations that feel appropriate for you.



Day 6 - (5) Meditation: Exploring the Chakras

Today's Chakra Meditation extends upon our notion of mindfulness through visualisation and reflection of the senses.  The Chakra system dates back to between 1500 and 500 BC, being cited in the oldest text in India called the “Vedas”. The literal translation of the word “Chakra” in Sanskrit is “wheel” or “disk”, and it is this term the ancients used to refer to the energy centres within the body.

"The chakra system interpenetrates all level of being from the physical to the most refined.  At the outset the centres are invariably in need of refinement. The system might be thought of as a series of locks upon a canal.  Initially they are out of phase with one another, slow in use from long neglect, some are sluggish others are fouled with debris. With realignment comes the creation of new levels of consciousness." - N. Humphrey

As you listen to today’s meditation, draw your mind-attention to the sensation of your hands touching your body, the images that are evoked from my suggestions and any other sensations that arise throughout the meditation.  As impressions arise within the mind-body, observe them with objectivity.  Allow them to arrive and release any specific attachment you may have to the thoughts and sensations.  If you find your attention wanders or perhaps have difficulty relating to the words in the meditation, bring your awareness to the breath and the sensation of your hands resting on your body.  Relate to your inner awareness and enhance your present moment within the body-mind experience.

“Whether your goal is peace of mind or the secret of enlightenment, your journey begins here … Journey to discover, beneath your current mood, beneath your body’s aches and pains, and beneath your mind’s self-limiting beliefs, the ‘vastness’ of who you really are.”

- Amy Weintraub

Well Done on completing Day 6 of the Ezense Mindfulness & Meditation Course!

Wow, we’re nearly at the end of our 7 Day course. But if you’ve made it to here, and you’re still on this journey with us and embracing the challenge to fully engage with the program, then you should be congratulating yourself for a great job, so far. Only one more day left, so if you’re ready to continue on to Day 7, simply click on the next day’s button below. But please note: it won’t be accessible until it is time to be released as outlined in the Daily Schedule. Also remember, you can always come back to this page, or any of the others at any time during your 6 week access to this course if you would like go over any material from a previous Day.