Hello everyone,
This is Femke and welcome at this meditation.
Sit comfortably.
Comfortably with your back straight.
It's okay to lean against the back of the chair,
Just make sure you sit straight and your head is free.
Settle and relax.
Now pay attention to your breath.
Notice the breath flowing in and flowing out.
Don't change your breath.
Let it be as it is.
Naturally,
Normally,
Just as it is.
Now we're going to wake up your five senses.
To be aware of your five senses.
To be fully present here and now.
To come back to yourself.
When you inhale,
Notice the sounds around you.
You probably hear loud sounds like my voice.
But can you hear more distant sounds,
Like a car that passes,
Maybe an airplane?
And can you hear more gentle sounds,
Like your breathing,
Your heartbeat?
Be aware of the sounds around you,
Just as they are.
Every sound is welcome.
Simply notice the sounds.
And when you inhale,
Notice what you see.
Even with your eyes closed,
You can see things.
Maybe it's just black,
Or maybe it's some light shimmering through your eyelids.
And sometimes we see swirling colors,
Or bright colored spots of light.
This is also seeing.
Simply notice.
Don't try to change anything.
And if your mind wanders onto thoughts,
Or emotions,
Or sensations in your body,
That's okay.
It's normal.
Just notice and then gently bring your attention back to the sense where you were,
Which is now the sense of seeing.
When you inhale,
Notice what you taste.
There is always some taste in your mouth.
Maybe it's toothpaste,
Or coffee.
Maybe it's acidity,
Or the taste of a dry mouth.
Simply notice the taste as it is.
When you inhale,
Notice what you smell.
You can probably smell strong aromas,
Like your perfume,
Or flowers in the room.
But can you also smell more subtle aromas?
The wooden floor?
The fabric of your clothes?
When you inhale,
We awaken the sense of touch.
The strongest sensation is probably the way you sit.
Your buttocks in the chair.
Your legs resting on the seat of the chair.
But also the clothes resting on your skin.
Your hair on the back of your neck.
Be aware.
And if your mind wanders onto thoughts,
That's okay.
Simply observe and gently bring your awareness back to the sense where you were,
Which is now the sense of touch.
We will now combine all five senses.
Start with the sense of sound,
What do you hear?
And while keeping your awareness on the sounds in your environment,
What do you see?
While keeping your awareness on the sounds and what you see,
Expand your awareness to what you taste.
While keeping that awareness,
Expand to what you can smell.
And while keeping all your senses in your awareness,
The sound,
The sight,
The taste,
The smell,
Go to your sense of touch.
Now you're fully aware of all your five senses and feel how present you are.
In here and now.
Calm.
Easy.
Aware.
Awake.
Present.
You can now slowly let go.
You can now slowly let go of your awareness of the senses.
Just sit.
Breathe normally.
And whenever you are ready,
Whenever you feel comfortable,
You can open your eyes.
Thank you for meditating with me today.
And remember,
Meditate with ease.
That's the spirit.
