Welcome to this meditation to boost your mood.
It's also known as the five senses meditation.
Because what you're going to do is engage all five of your senses to have experiences of pleasure.
And as you do this,
You will notice that the way that you feel will elevate.
Whether you start out sad or depressed or angry or just sort of flat.
Over the course of this meditation you will feel yourself elevate because you're engaging a sense of pleasure in your senses.
Something we really kind of don't get enough of in life,
Wouldn't you say?
True pleasure.
So if you're ready to boost your mood,
Get comfortable in your seat,
Close your eyes.
It will support you in this meditation.
And just start by noticing your body.
Notice if you feel tension.
Just take a couple mindful breaths here.
Bringing your breath to any places where there's tension.
If you need to move a part of your body to just get relaxed during this meditation to feel a little more comfortable,
I like to do neck rolls.
Notice that you are supported.
If you're sitting in a chair or sitting on the floor,
Just feel yourself really supported by the surface you're sitting on.
And straighten your back just a little bit.
Maybe roll your shoulders back.
This helps with connection.
Maybe place a hand on your belly or just place your hands in your lap.
And get ready now for this ride into good feelings.
We're going to go through each of the five senses and bring good feelings,
Pleasures into those senses.
We're going to offer you questions about what you enjoy in each of those senses and you take a moment to experience that.
Just wait until you see how you feel good when we're done.
Okay here we go.
Starting with the sense of sight.
What do you love to look at?
Somebody that you love looking into their eyes,
The ocean,
The mountains,
Something that's beautiful to you.
Take a moment here and just focus on seeing that in your mind's eye.
Okay.
Turning to sound.
Think about a sound that you love.
The laughter of a baby,
The purring of your cat,
Ocean waves.
Now take a moment and just be with sound.
Sound that feels very pleasing to you.
And now turning to the sense of touch.
Think about something that you enjoy touching whether it's with your hands or another body part.
It might be something that you enjoy feeling inside your mouth when you eat it.
It might be the touch of silk or velvet.
It might be petting your dog.
What when you touch it feels so good?
And take a moment here to just focus on that feeling.
Okay.
If you're doing this meditation,
Truly with that focus you'll notice that you have started smiling as you really focus on each item.
Now we're going to jump into the fourth sense,
The sense of taste.
So think of something,
Bring it to your awareness that you love to eat.
Chocolate cake,
Pizza,
A steak,
Grilled vegetables,
What do you love?
That just is such a joy.
Your mouth might even be watering as you think of it.
So go ahead and bring your attention to that.
And now we're going to turn to the fifth sense,
The sense of smell.
What is something that you love to smell?
Is it a family recipe cooking in the kitchen?
Fresh baked cookies?
The smell of the ocean air?
What's your favorite?
Now take a moment here and just bring that scent into your awareness as your point of focus.
What is something that you love to smell?
And now if you think your pleasure senses have been alerted,
Get ready to bring it all together.
Being here in the moment with all of those senses engaged.
We're going to layer in all five,
Starting with sight.
See that visual,
Bring it to your awareness in your mind's eye that brings you joy.
Now layer in the sound.
While you're looking at this vision,
You're also hearing the sound that you love.
How about that touch?
What you love to physically touch,
Bring that in.
You're looking,
You're hearing,
And you're touching.
Now add that taste.
You're also tasting,
Bringing your attention there.
The visual,
The sound,
The taste,
The touch.
Add in the touch,
The physical touch as well.
And add in the smell.
Got all five going now.
The visual,
The sound,
The smell,
The touch,
The taste.
Soak them all in.
Now we take a moment to just clear your awareness.
Be here,
Present in the moment.
And notice the boost that you experienced of your mood.
Now elevated to move forward into your day with greater pleasure,
Joy,
Peace,
And remembrance that you deserve to feel good.
And as you feel good,
You go out into the world,
Spreading goodness,
Helping others feel good.
And as we go to ourselves,
We go to each other,
We go to the world.
