This meditation helps to ground us in our body,
Recognizing that we are alive in this moment.
Finding a comfortable sitting position,
Take a moment to move your body in any way you need before closing your eyes or having them at a soft gaze.
Take a slow inhale,
Breathing in what you need,
And a soft,
Slow exhale,
Letting go of whatever you don't.
Bring your awareness into your senses,
Starting with what you hear.
The external sounds around you,
Outside your window or space,
Start to notice the internal sounds.
The sound of your breath,
The subtle sounds of your body's movement,
And the internal sounds of your voice inside your mind.
There's no need to judge or criticize any of the sounds you hear.
Just notice,
Knowing that the sounds you hear will soon dissipate and flow away from this moment.
Bring your awareness into your touch,
The feeling of your body in this chair,
The back against the back of the seat,
The sensation of your hands resting wherever they are,
The feeling of your breath as it rises and falls.
And again,
Notice the internal feelings within yourself,
What you feel in your heart at this moment,
What you feel in your mind,
Staying present with what exists in this moment.
Bring your awareness into your taste,
What is lingering in the mouth or on the tongue.
Notice each taste bud.
Does it taste sweet,
Salty,
Savory,
Sour,
Bitter?
Does it change or linger?
Bring your awareness into what you smell.
As the air enters in through your nose,
Notice the strong or subtle scents.
Maybe it smells like nothing at all.
Each breath you bring in is 25 sextillion molecules.
Start to notice each molecule as it enters in and exits.
Moving into your final sense,
What you see.
Even though your eyes are closed or at a soft gaze,
Notice what you see in this moment.
Is it pitch dark or do you see color?
Is there a space of light that peeks through between your eyelids?
Bringing your attention to not just what you physically see with your eyes,
But what you see in your mind,
The dreams you have for yourself,
Knowing that in order to create the life you envision,
You need to live in the present moment.
All future moments exist in the here and now.
Recognizing and acknowledging what you see in your mind,
Softly start to open your eyes.
Take in the world around you,
The details of the room you're in.
Notice your own body.
See your breath gently rise and fall.
Know that everything is possible in this moment.
Know that you are perfect and whole.
You are alive.
