Let's move into our mindfulness practice by looking in front of you and noticing what you see with curiosity and no judgment.
Now shift your gaze and turn your head to the right and look up and down,
Again noticing what you see,
And you're just breathing at your own pace,
Rate,
And rhythm.
Turn and look behind you and notice what's behind you.
Move your gaze over to the left side of where you are and again look up and down and notice what you see.
Allow your eyes to settle down and look below you,
Breathing in and out and noticing what you see.
Let's take one last look up above us and notice what's there.
Bring your eyes and your head down to your normal position and now change your focus to breathe in and notice any smells,
Aromas,
Scents,
Or fragrances where you are.
You're welcome to close your eyes or leave your eyes open as you take in the smells,
Scents,
Aromas,
And fragrances where you are.
Tuning in to what may be present,
Perhaps you've had something to eat or maybe there's a scent in the air from aromatherapy or just daily living.
Continue breathing as you normally would breathe.
Next,
Move over to your sense of hearing.
Bring your focus to any sounds where you are.
Notice if the sounds are close by or farther away and continue breathing as you notice the sounds where you are.
Our next focus will be your sense of taste.
Take a moment to notice if you have any taste lingering in your mouth from something you may have had to eat or drink recently.
Now take a moment to run your tongue around your mouth,
Perhaps run your tongue over your teeth and just notice the texture on the enamel of your teeth.
And of course you continue to breathe at your own pace,
Rate,
And rhythm.
Touch is the next sense you will tune into.
Wherever your hands are on your body,
Give your body a little love squeeze or you may also do a gentle soft massage where your hands are.
And just notice how the sense of touch impacts how you feel in your body.
No judgment,
Only curiosity and of course breathing.
Continue breathing and remind yourself of what you saw,
Smelled,
Heard,
Tasted,
Touched and connect with any sensations that come up right now in your body.
Be present to whatever may be arising in this moment.
Breathe and be with your feelings,
Sensations and emotions right now.
I'm going to go quiet for just a few seconds for you to be fully present to your sensations and all of your senses.
Lovely job practicing today.
Let's end your practice by rubbing your hands together and placing them in your heart space.
Taking a deep breath in through the nose with the loud exhale through your mouth.
Your mindful practice has ended and you may open your eyes and relax your hands.
Take this feeling with you for the rest of your day.
Be well.
