Sight

Owl / Hawk Eyes – explore your vision

Firstly, explore how wide you can make your vision, like an owl. Soften your gaze and hold your arms in front of you with your fingers wiggling. Gradually open your arms out, wiggling your fingers until you can no longer see your moving fingers. Experiment and see how wide your vision can be.

Secondly, sharpen your vision, like a hawk. Focus on the detail of something nearby, examining as much detail as you can.

Sound

Counting sounds - explore the sounds around you. Start with your hands in fists in front of you. Close your eyes, and count each different sound you hear (ending up with your hands opened up, having counted ten sounds).

Deer ears – experiment with your hearing by mimicking how a deer moves its ears. Cup your hands behind your ears with your palms facing in front of you. Notice the difference it makes to how you hear sounds in front of you. Now cup your hands in front of your ears (with your palms facing behind you) and notice how you hear sounds behind you.

Fox feet – experiment walking silently. Bend the knees a little, relax the body, and gently step forward with one foot, toes first. If, as you begin to set your foot down it seems like you might make a noise, lift the foot and place it somewhere else. Once that foot rests quietly on the floor, shift your weight onto that foot, and repeat with the other foot. Experiment with putting the foot down heel first, and both inner and outer sides of the sole first.

Look up and not at your feet – this frees up your dominant sense of sight so you can tune into everything around you and not just your feet.

Smell

Silent smell – pick (or run your fingers gently up and down) a leaf or stalk of some fresh herbs or plants with a strong smell (rosemary, mint, chives). Hold each plant in turn with your eyes closed and spend two minutes exploring the smell. Hold it near your nose and then far away.

Touch

Silent touch – experiment by picking up an object in your hands and with your eyes closed, silently explore the object with just your hands. Explore the sensations of holding it up to your face, touching it with your cheek and perhaps your lips. Does your sense of touch change with your eyes closed? Is there a temperature difference? How does it feel differently touched to your cheek?