Hi,
This is Jen Norton,
And I offer you a meditation practice around the awareness of each of the five senses.
This is a very fun practice called 5-4-3-2-1.
Very easy to remember.
When you're in the throes of an overwhelming emotion,
It can hook you in completely.
Mindfulness practice helps you notice when this happens.
And when you do notice that you're feeling overwhelmed,
You can use this very exercise to bring yourself back to the here and the now.
It takes just a few minutes and extends an invitation to be present.
So here we go.
Leaving the eyes open,
Notice five things that you can see.
You can say them out loud or silently in your head.
And with each of the five sights,
Pause to take them in completely.
Next,
Notice four things you can feel in the body.
You can note them out loud or in your head.
And rest your attention with each sensation for a few deep breaths.
Now name three things that you can hear.
And really try to choose three distinct sounds,
Not the same noise three times.
Now notice two things that you can smell.
If you cannot seem to smell two things in this moment,
Feel free to move somewhere to smell something more closely.
And finally,
Find one thing you can taste.
It might be the leftover taste of a meal,
Your toothpaste,
Or just your breath.
Wonderful.
And that is the complete practice.
Do a body scan.
Do a mind scan.
See the effects of the five,
Four,
Three,
Two,
One practice.
Thank you for joining me.
