Welcome,
My friend,
To this five senses meditation.
This meditation is wonderful for becoming present in the moment and practicing mindfulness using the five senses.
So for this meditation,
You can sit comfortably,
You can sit in a chair,
But you can really do this anywhere.
You can even do this one while taking a walk.
Before we start tapping into our senses,
I'd like to invite you to take a deep breath.
Inhale through the nose,
Exhale out the mouth.
Inhale and exhale.
Bringing your attention to the breath.
Simply noticing what it feels like to breathe today.
Soften your shoulders.
Relax your jaw.
Separate the teeth slightly.
Maybe you need to take a big yawn to relax the jaw and mouth.
Relax the belly.
Soften the eyes,
Whether you have them open or closed.
Relax that space in between your eyebrows.
Take one more breath.
And then gently open your eyes if they're closed and begin to look around in front of you.
With a soft gaze,
Not focusing too hard on anything,
Simply notice the room or environment around you.
What do you see?
Notice five things that you see in front of you.
You can look outside,
You can look within the room,
Or you can just look right in front of you.
Name five things that you see.
Notice the color,
Notice the shape,
The texture.
Spend a moment just looking and seeing with your eyes.
If you'd like you can close the eyes once more as we shift into this sense of hearing.
Listen to the sounds of the environment that you're in.
Whether you're inside or outside,
Notice four things that you hear.
They could be loud sounds or soft,
Close,
Or far away.
For example,
I'm listening to my dog snoring right now.
Spend a moment just listening to these four sounds,
Identifying them in your mind.
Take a breath and then shift your attention to sensation.
Noticing three things that you feel.
This can be something that you feel with your hands or the sensations that you feel in your body or on the skin.
Perhaps you feel the floor under your feet.
Maybe you feel your clothing against your skin.
You can even bring your attention to the temperature in the room.
Take a moment to name three things that you feel.
Now take a big breath in through the nose.
Inhale.
What do you notice?
Now we're shifting into the sense of smell.
What smells do you notice in the room or your environment?
Can you smell your cup of coffee or tea?
Maybe there's a vase of flowers,
Some essential oils,
Or a candle nearby that you can smell.
If you can't really smell anything at the moment,
Just think about how the air feels as it enters through your nostrils.
Is it dry or humid?
Is it warm or cool?
Notice the qualities of your breath.
Name two things that you can smell or maybe even that you can imagine the smell of.
And now shift your attention to your taste buds.
Just notice them.
Do you notice any tastes in the mouth?
Perhaps you just brushed your teeth or used mouthwash.
Perhaps you can still taste your morning coffee.
If you're not able to taste anything,
Take a small sip of whatever is nearby or grab a quick bite of a snack.
Focus on the taste and describe it.
And then shift your attention back to the breath once more.
Breathing in,
Breathing out.
Realizing if you feel any different from when you began this meditation and taking a moment of gratitude for the five senses with which we experience the world.
Thank you so much for practicing this meditation with me.
Wishing you a beautiful,
Amazing day.
