Welcome to this guided mindfulness meditation focused on the senses.
Find a comfortable place to be in your body seated or lying down,
Maintaining a balance between ease and effort,
Rest and awareness.
Eyes opened or closed,
Observe what you see,
The colors,
Shapes,
Textures,
Objects that play of light and dark.
Shift your awareness to your sense of sound.
What do you hear?
Notice pitch highs and lows,
Rhythm,
Noticing individual sounds,
The sound of my voice,
The music,
The sound of any weather,
Rain or wind,
Or the sound of traffic,
The hum of appliances in the space around you and the sound of your breath.
Then observing the collection of sound as one,
Shift your awareness to your sense of smell,
Observing the scents that arrive as you breathe in,
Noticing the lightness or heaviness of scent,
Of flowers or earth,
Fresh herbs,
Wood,
Citrus,
Or smoke,
Observing any staleness or freshness of scent.
Notice what is.
Shift your awareness to your sense of taste,
Bitter,
Sweet,
Sour,
Salty.
Observe any other tastes you notice on your tongue,
Noticing here the presence of moisture or dryness in the mouth.
Then bringing your awareness to your sense of touch,
Observe the warmth or coolness of the air on your skin,
Noticing the softness or firmness of the support beneath your body,
The texture of your clothing or any covering touching your body.
As you breathe in,
Noticing areas of the body or mind holding unnecessary tension or effort,
As you exhale,
Let go whatever you can fully surrendered to the support beneath you.
There is nothing more you need to do,
Nothing you need to be here in this moment.
Observe and lovingly accept what is.
Breathe and be.
