Salutations,
My name is Gigi.
The intention of the Five Senses meditation or grounding practice is to bring attention to the present moment experience by utilizing all five senses,
Sight,
Touch,
Sound,
Smell,
Taste.
This is a short and easy practice that can help in bringing you back from the mind wandering or even strong emotions to expand your awareness and notice what else might be present in addition to them.
So find a quiet and comfortable space where you can sit,
Stand or lie just for a few minutes.
Just honor your body and what it needs in this moment.
Close your eyes if you feel comfortable and begin by bringing your attention to your breath.
Take a few deep breaths,
Breathe in and out,
Breathe in and out and then just allow your breath to return to its natural rhythm.
As you go through each sense,
Try to stay present and non-judgmental to your experience.
If your mind wanders or negative thoughts arise,
Ask in judgment,
Simply acknowledge them and gently refocus your attention on your senses.
So let's extend an invitation to the present and turn your attention to your sense of sight.
If your eyes are closed,
Please open them and look around.
Notice five things that you can see,
Naming them quietly to yourself or out loud and paying attention to colors,
Shapes,
Light,
Movement,
Stillness and textures.
Move on now to your sense of touch.
Notice four things you can touch,
Focusing on their weight,
Temperature,
Texture and shape.
Next,
Close your eyes again if you're able and focus on your sense of sound.
Pay attention for three things you can hear or if you can't find three things,
Just notice what sounds are present and try to identify where the sound is coming from,
What the sound is like,
Is it loud,
Sharp,
Distant,
Constant?
Move on to your sense of smell and identify two things you can smell.
You might breathe in deeply or just notice a scent faintly.
You can even reach for your clothes or hands and take in some smells.
And finally,
Focus on your sense of taste.
Notice one thing you can taste,
Whether it is your morning coffee,
One taste of your toothpaste,
Your last meal perhaps,
And even the noticing of a lack of taste.
Now expand your awareness to the fullness of all your senses,
Sight,
Touch,
Sound,
Smell and taste and the acknowledgement and the ability to be fully present in the moment,
Any moment,
Any time by connecting to your body,
Utilizing your five senses.
