This is a short and yet powerful meditation practice for reconnecting to your senses,
Which allows you to reconnect to the present moment.
Now,
I love this meditation practice because when you are connecting to what you are feeling,
Seeing,
Hearing,
Smelling,
Touching,
You are connected to the present moment.
Those things aren't happening in the past or the future.
They're happening here right now,
And they can be done in any moment.
So let's practice this together so that you can take this into your day and have an anchor point so that when you do get distracted,
You can come back to your senses over and over again,
And it becomes a stronger and stronger practice over time.
So I'll invite you to get into a comfortable position.
You can be sitting up or lying down.
If you are sitting,
Taking an upright posture,
Lengthening the spine,
Relaxing the shoulders,
Tilting the forehead slightly down and the chin slightly in,
And placing your hands on either leg or in your lap.
And if you're lying down,
Just taking a nice relaxed position.
And I'll invite you to begin by taking three deep breaths,
And we can do that together by breathing in through the nose and out through the mouth.
Doing that again,
Deep breath in,
Filling the belly,
Chest,
Lungs,
Filling in,
And then relaxing,
Letting go,
Breathing out,
Breathing out,
Breathing out.
And when you reach the end,
Take the biggest breath you've taken today,
Filling up,
Taking in all this good energy into the body,
And releasing,
Letting something go with the exhale.
Letting go,
Letting go,
Let go.
Beautiful.
And returning back to your natural rhythm of breath,
Just noticing how as you breathe in,
The chest rises and the belly rises,
And as you breathe out,
It falls.
Knowing that you can tune into your breath at any moment.
It's like your home base.
You can come back to it whenever you get distracted.
And as you continue to breathe,
I want to invite you to begin to notice the temperature in the room.
And your eyes can be either open or closed.
Noticing if it's cool or hot.
Noticing the clothes on your skin.
Noticing whatever you're sitting on or lying down on.
Feeling the support,
The structure.
Next,
Noticing what you can hear.
So first,
Tuning into my voice.
Also noticing the sounds that are in the distance.
Sounds in your room.
Just allowing the sounds to go in through your ears and out,
And noticing that there's beginnings and ends to each sound.
And can you become aware of the space between sounds?
Bringing this quality of curiosity to how much you can really listen.
Can you notice any smells?
And if not,
The experience of not smelling.
Can you notice the taste in your mouth?
And lastly,
Can you notice if your eyes are closed,
The light that's peeking in through the eyelids?
And if your eyes are open,
Just seeing the different colors,
Details around you,
Without any stories,
Without any judgments.
Just experiencing what you see.
And you may begin to want to experiment with noticing how many senses you can hold at once.
So can you notice what you are feeling?
Maybe the clothes on your skin,
As well as the sounds.
Expanding your capacity for just this few moments of how many senses you can hold.
And when we do this,
We develop this deeper intimacy with our lives,
With the present moment.
Tuning into what's truly here,
What's happening right now.
I'll invite you to,
If you're ready,
Begin to come out of this practice by reconnecting to the breath.
And you can start to move the body,
Maybe wiggle the fingers and the toes.
Maybe some gentle stretches.
And if the eyes are closed,
Gently open.
And as you do,
Maybe begin to look around your room and notice the colors,
The details,
Almost like you're seeing it for the first time.
What's one thing that you maybe didn't notice that you're noticing now?
This is a practice that could be done in even just a few moments throughout your day.
An opportunity to pause and notice what's truly here.
This is a really great practice,
Like a pattern interrupt,
If you've been running from one thing to the next,
And could just use an opportunity to reset.
The beautiful part about our senses is that they're there at all times for us to tap into.
So I hope you have a beautiful rest of your day.
Thank you for practicing with me,
And I'll see you again soon.
