Welcome.
Begin by settling in to a comfortable seated position.
Feel your body supported by your chair or bed.
Feel your feet resting on the ground.
Start by taking a deep breath in and out.
In two three four and out two three four.
Continue breathing at this pace as you gently bring your awareness to your surroundings.
Become aware of what you can see.
Is there a chair across from you?
A painting on the wall?
A dresser?
A tree outside the window?
List the objects that you can see.
Describe them.
Are they large or small?
What colors are they?
Where are they?
Describe all the objects that you can see.
Now bring your awareness to what you can hear.
If it's comfortable for you,
Feel free to close your eyes.
Noticing all the sounds around you,
What sounds can you hear?
Is there a bird outside?
The wind blowing through the trees?
Notice if the sound is in front of you,
Behind you,
Or beside you.
Are the sounds loud,
Soft?
Notice the absence of sound.
Notice if it's silent.
Become aware of what you can smell.
Notice the different scents in the air.
Are the scents strong or subtle?
Fresh?
Sweet?
Describe what you can smell.
Bring your awareness to what you can feel on your body.
What does the air feel like against your skin?
What does the chair or bed feel like beneath you?
Soft?
Sturdy?
What do your clothes feel like against your skin?
Smooth?
Heavy?
Describe what you can feel on your body.
Gently open your eyes and begin to bring your awareness to your surroundings as a whole.
Remember the sights you noticed,
The sounds,
The smells.
Remember what you could feel.
Become aware that all these senses are present at once and that your attention influenced the intensity of the scents.
As you begin to bring your attention to your surroundings as a whole,
Remember that your attention influences how you perceive your surroundings.
