Coming to your senses meditation with Lorraine Drummond.
Settle yourself into a comfortable position.
Either seated in a chair with your feet flat on the floor.
Or a seated position on the floor with your back straight.
Or you might like to lie down with support underneath your knees to protect your lower back.
Take a moment now to make any final adjustments.
Gently close your eyes and take in a few calming breaths allowing your body to settle.
Take a deep breath in,
Breathing all the way down into your belly.
Exhale slowly,
Releasing the breath in a controlled flow.
Take another deep breath into the belly and this time hold it for a count of 4.
Then release it again slowly.
Take one more deep breath in,
Hold it for a count of 4 and release.
Just let your breath come to a nice gentle relaxed rhythm.
Focus now on your sense of touch.
Feel the floor or the chair beneath you.
Feel all the places that your body comes into contact.
Notice how the clothes feel against your skin.
Notice the temperature of the air as you breathe in.
Notice the temperature change as you breathe out.
Take a few moments to notice and appreciate all the sensations of touch in your body.
Now begin to explore the sense of sight behind your closed eyes.
Notice if you can discern any colours or variations of light.
Notice if there are any patterns.
Are you seeing pictures in your mind's eye?
Just notice what you see.
There is no right or wrong.
Whatever you see is right for you.
Take a few moments to enjoy the sights behind your closed eyes.
Begin to explore the tastes in your mouth.
What can you notice?
The remnants of what you last ate or drank.
Maybe it's the slightly bitter smokiness of coffee.
Or it could be the sweet tanginess of an orange.
Or maybe it's just the slightly stale sour taste.
Just notice what tastes are happening for you.
Begin now to notice what sounds you are able to hear.
The sound of my voice.
The music playing in the background.
Sound of your breath.
The sounds of silence in between your breath.
The sounds happening within the room you are in.
And the sounds outside of the room.
Can you hear your heart beating?
The gentle thump and the blood pumping through your body.
Take a few moments now to listen and appreciate all of the sounds available to you.
Now begin to notice all the things you can smell.
Maybe it's your perfume.
Or the smell of shampoo in your hair.
Maybe you can smell the aroma of coffee.
Maybe fresh baking.
Search for smells that are close to you.
And then search out smells that are off in the distance.
Smell the fragrance of the air that you are breathing in.
Just become aware of all the smells that are currently around you.
Become aware and appreciate all of those smells.
Now that we have explored all of the sensory inputs,
I want you to connect to how you are feeling on an emotional level.
Are you feeling calm and relaxed?
Or is there a feeling of tension still in your body?
Take a moment to check in with yourself and see what is the primary emotion you are feeling.
Ask yourself what this emotion is bringing for you.
What is there to be learned from this emotion?
What has happened that has made you feel that way?
With your next inhale,
Start to bring your awareness to your breathing.
Notice as you are breathing in.
And notice as you are breathing out.
Notice the rhythm of your breath.
If you are having problems connecting your awareness to your breath,
You might like to repeat gently in your mind.
I know I am breathing in.
I know I am breathing out.
Just connect with your breath in whatever way is most comfortable for you.
And now gently bring your awareness back into the room that you are in.
Bringing your awareness to where you are in relation to the room.
Gently start to wiggle your fingers and toes,
Stretching any part of your body that feels tight.
Feeling into your body as you bring yourself back to the here and now.
Feeling the sensations of all of your senses.
Enjoying being present in this current moment as you bring yourself back and as you gently open your eyes.
Namaste.
