Welcome to this practice of connecting to nature through the five senses.
Firstly,
Take a moment to ground and centre yourself.
Notice the contact points between your body and the place where you're sitting or standing.
Notice the weight of you going down,
Feeling connected and grounded.
Next,
Notice the height of you going up,
Lengthening through the spine and the crown of the head.
Now,
You may either lower your gaze or close your eyes,
Depending on what feels best for you.
Next,
Turn your attention towards your sense of touch.
Maybe noticing contact points between your body and the place where you're standing or sitting.
Maybe noticing contact points between different body parts.
Perhaps noticing the sensations of clothing against the skin.
Or noticing the sensations of air against any areas of exposed skin.
Maybe you might notice sensations of temperature.
And notice differences in temperature across different body parts.
Now,
Let go of your awareness of your sense of touch and move your awareness to your sense of hearing.
Notice the sounds around you.
Notice the sounds around you.
Just let your ears receive those sounds without judgement or expectation.
Perhaps noticing sounds that are natural.
Maybe noticing sounds that are man-made.
Perhaps noticing sounds that are close by.
Or noticing sounds that are more distant.
Next,
Let go of your awareness of sounds and move your awareness towards what you can smell.
Just allowing your nose to receive any scents that are in the air around you.
For example,
You may notice the scent of damp earth,
Rain or perhaps pollen in the air.
Now,
Let go of awareness of your sense of smell and move your awareness to your sense of taste.
Maybe noticing tastes from something you've eaten or drunk recently.
Or perhaps noticing tastes carried in the air around you.
Finally,
Let go of your awareness of your sense of taste and move your awareness to your sense of sight.
Keeping your gaze lowered or eyes closed to begin with.
Perhaps noticing sounds that are in the air around you.
Moving your awareness to your sense of sight,
Keeping your gaze lowered or eyes closed to begin with.
Perhaps just noticing patterns and shapes of light and shadow in the eyelids.
Or the point where your gaze is resting.
Now,
Lifting your gaze or opening your eyes,
Take a good look around you.
Maybe noticing colours and shapes.
Maybe noticing patterns of light and shadow.
Maybe noticing movement.
Now,
As this practice comes to an end,
Bring your awareness back to your body.
The weight of you going down and the height of you going up.
The weight of you going down and the height of you going up.
Maybe have a stretch and allow yourself to become fully aware of your surroundings.
This practice of connecting to nature through the five senses has now come to an end.
Thank you for listening.
