This meditation will help bring your consciousness to the present moment.
If you feel like life is passing you by and you aren't able to notice or appreciate the gifts of life,
Use this meditation as a tool to refocus on the blessings of being.
Give yourself permission to be aware of your internal and external environments.
Today the light and the senses you have and the beauty they take in moment by moment.
It's fine to sit or lay during this meditation and it's also a fun walking meditation.
We'll start by noticing five things that you see.
Scan your surroundings.
Are there any colors or items that you see?
If by a window,
What can you spot outside?
Any flowers,
Squirrels,
Or kids playing?
Extend your vision into the distance.
What do you notice there?
Any trees or billboards,
Traffic signs or street lights?
Anything interesting in the sky above you?
Can you spot a cloud or a sunbeam or an airplane?
Take a few seconds and notice what you see.
Next,
Focus on the things that you hear.
Can you pick up on the heating or AC system blowing?
Any creaks or movements in your house?
Is the washing machine humming?
Outside can you hear songbirds or the wind,
Leaves rustling in the trees?
In the distance can you hear cars passing by or people talking?
Take a few seconds and focus on things you hear.
Now bring your awareness to what you feel.
If by a window,
Can you feel the warmth of the sun?
Can the hairs on your skin feel a cool breeze?
Can you sense the support of the chair or bed underneath you?
Can your feet feel the ground or the softness of the grass?
Are you comforted by a sweater or a blanket?
Take a few seconds and bring your awareness to what you feel.
At this time,
Notice what you taste.
Are there any flavors lingering of your coffee or tea?
Can you still taste the seasoning of your last meal?
Does your tongue have a taste of mintiness from your gum?
Take a few seconds and notice what you taste.
Lastly,
What is it that you smell?
Can you smell the sense of nature or fragrances lingering in the house like candles or incense?
In the distance,
Can you smell food from a restaurant?
Take a few seconds and notice what you smell.
As we come to a close,
Bring your attention and focus to your breath.
Feel your belly button rise and fall completely.
Inhale the life-giving force that we have all around us.
Exhale muscle tension.
Exhale calm and release anxious tension as you exhale.
Inhale gratitude and exhale self-doubt.
Good.
The habits of your life curate the outcomes you see in your life.
Learning to be present will build your resilience.
Grow your gratitude and help you look for the good in your day.
May peace find you and dwell in you.
