This grounding practice is really useful for times when we might be getting caught up in a lot of overactive thinking or experiencing anxiety or stress.
And so it allows us to release our thoughts and feelings more freely as we tune into present moment experiences that are related to the senses.
And so to begin this practice just finding a comfortable but upright posture,
Noticing your connection to the chair that you're sitting on,
Feeling your two feet contacting the floor,
And just allowing the hands to rest effortlessly in your lap.
Just noticing the presence of your physical being in this space right now.
And then we'll begin the practice by having the eyes open as we tune into our sense of sight.
So just noticing what is being received by the eyes in this moment.
You might even just very gradually look around the room or the environment,
Taking in whatever colors,
Shapes,
Or textures that you might perceive.
And not judging the experience in any way.
Just using a beginner's mind as you look around.
Really opening to the experience of seeing.
And now gently closing the eyes,
Letting go of the world of looking,
And opening now to your sense of hearing.
Aware of your ears and whatever sounds the ears might be hearing in this moment.
The sounds that are being perceived,
They might be quite subtle,
And at other times abrupt.
Sounds may be close to the body.
They may arise outside of the room,
Outside of the building.
Just having a knowing awareness of whatever sounds are naturally arising right now.
And if there are no sounds,
Just resting the mind with silence.
And now moving your attention to your tactile sense,
Your sense of touch.
Noticing the feeling of air brushing against your exposed skin.
Perhaps you feel the texture of your clothing,
Or the feeling of pressure underneath the pelvis as your body meets the seat.
Just noticing any and all feelings of touch.
And it doesn't have to be an active engagement in trying to seek out something to touch,
But just opening to the experience of how the skin is perceiving sensory experience in this moment.
And now turning your attention to the nose,
Feeling the touch of air within the nostrils as you breathe.
And tuning in to your sense of smell.
Is there a scent or an aroma that can be perceived in this moment?
And just noticing what arises.
And now bringing awareness into the mouth.
Noticing the sensations within the mouth,
Including any taste that might be present.
Just opening all of your sense doors to whatever experiences are arising in this present moment.
So not necessarily seeking out certain experiences or trying to create a certain experience,
But just opening to whatever is here in this moment and just staying with it as best as you can.
And now turning your attention to the nose.
