Welcome to the archived web site of
Will Joel Friedman, Ph.D. Psychologist (1950-2013)
California License No. PSY 10092
Specializing in Presence-Centered Therapy
balancing mind and heart, body and spirit
Now in memoriam - This website is no longer being updated
Articles by Dr. Friedman (except where noted otherwise)
Presence / Mindfulness 2
Mindfulness of Your Senses
by Will Joel Friedman, Ph.D.
Keeping our attention on the natural process of breathing, without trying to change it, control it, make it into a goal or an agenda in any way, allows it to simply be what it is. This is a beautiful way to consciously BE in this moment. Begin by simply allowing, permitting and yielding to an awareness of your body. Let your awareness expand to include any physical sensations as they arise and are felt in this moment, and now in this moment, one moment after moment after moment.
Notice your awareness being attuned to your skin, with its cool or warm temperature, comfort or discomfort, ease or tension, and the quality of the sensation, whether a tingling, vibrating, throbbing or caressing. Notice how fully and accurately you perceive each sensation. Stay attuned to any resistance, any clinging, anything you think you need to be doing or experiencing and as you notice this too, willingly just let that go too when you are ready. Notice how the sensations appear, change, run their course and disappear again. Just notice how the sensations are sometimes intense and sometimes gentle and nuanced, sometimes stronger and sometimes fading and weaker. If pain or no pain is present, you can let it be okay in your aware attention in each changing moment.
You can simply be present to all the sensations, whatever you see , the sights, images, colors, forms and noticing where your attention goes as you expand your awareness here into what you see You can now bring your attention to all you hear , all the sounds you hear in the foreground of your awareness, their tone, loudness, duration, timbre and force You can now expand your awareness to all you touch , all that touches your body including your clothes and furniture, their texture, smoothness or roughness, warmth or coolness, sharpness or roundness, firmness or softness. You now naturally broaden your awareness of all you smell , all the fragrances at this moment, whether pleasant or unpleasant, inviting or uninviting, a turn-on or turn-off. Now bring your awareness to all you taste , all the subtleties of your tongues taste buds, whether spicy or bland, sour or bitter, bland or sweet. Even a sixth sense of inner intuitive knowing , your awareness expands here, attuning to all you know in this moment you didn't know you knew. Simply notice it all letting it all be just as it is letting it all be perfect as it is. . .
© Copyright 2013 by Will Joel Friedman, Ph.D.
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