57Mindfulness Handout 4a   (p. 4 of 4)
open your mind to your senses:
57. Practice walking with your senses as wide open as you can make them.
••Notice what you hear, see, and feel.
••Notice what you feel when shifting your weight between each step.
••Notice your body experience as you turn.
58. For one mouthful in a meal, pause with a spoonful or forkful of food.
••Look at what you are going to eat, smell it, and listen to it. Then, when you are ready, put 
it in your mouth.
••Note the taste, texture, temperature, and even the sound your teeth make in chewing your mouthful slowly.
••Note the changes in its taste, texture, temperature, and sound as you chew it to completion.
59. Focus your mind on paying attention to each sensation that comes into your mind.
••Attend to sensations of sight, smell, touch, hearing, and taste, or to the thoughts generated by your brain.
••Notice sensations as they arise, and notice them as they fall away.
••Let your mind focus on each sensation as it arises.
••Notice each sensation with curiosity, allowing it to be. Examine the uniqueness of each 
sensation.
60. Be here. Be in the present now.
••Take a moment to notice every sense you are aware of.
••To yourself, make a statement, about each sense: “I feel the chair; the chair feels me.” 
“I hear the heater; the heater hears me.” “I see the wall; the wall sees me.” “I hear a stomach growl; it hears me.”