This meditation we are practicing to anchor our attention into the present moment with our five senses.
So first of all you can just stop wherever you are and take a pause and bring your full attention to your eyes and just start watching what is around you.
What do you see?
You don't need to do anything or attain anything but just being present here and just seeing what your eyes are seeing.
Maybe some details,
Some colors,
Some forms,
Light and shadow and maybe you want to move your head and look around you and concentrating on some details just having a broader like a panoramic view of what your eyes are seeing and if you notice that your mind has brought you somewhere else in the future or in the past in some thoughts just notice that and bring your attention back to seeing.
Full attention on seeing and then slowly closing your eyes if that's comfortable for you or you can keep your eyes open and gaze the floor in front of your feet and letting go of seeing and bringing your attention to your ears and just starting to listen to sounds,
Bringing your full attention to hearing.
What do your ears hear?
Sounds around you and maybe also sounds from inside your body and then letting go of hearing and bringing your attention to your nose and smelling.
Are you smelling something at the moment?
Maybe you are,
Maybe not,
Doesn't really matter.
What matters is your attention that is now 100% on the sense of smelling and letting go of that and turning your attention to your mouth and the sense of tasting.
Is there any taste in your mouth at the moment?
Maybe from something that you ate or drank earlier today,
Maybe there is a taste,
Maybe not,
Just noticing and then letting go of your mouth and the sense of tasting and bringing your attention to the fifth sense which is touch.
So first of all bring your hands in front of your chest and just start rubbing your palms of your hands against one another and just feeling how your hands,
Palms of your hands touch one another and how that touch feels and then bringing your hands on your thighs and maybe just rubbing and touching your thighs and sensing how that feels and then sensing if you can feel the touch of the air with your skin.
Is there a sensation of temperature or something else?
And then sensing how your clothes are touching your skin,
Maybe moving yourself a little bit so that you feel your clothes and then bringing your attention to the soles of your feet and feeling how they are touching the ground.
Maybe moving them a little bit so that you feel the connection and touch with the ground a bit better and then bring your attention to your buttocks and how they touch the chair and maybe again moving a little bit to really feel that touch and then let's explore a sixth sense of us which is interception,
Inner body sensations and let's explore how we can feel our breath inside our body.
So I invite you to bring your attention to your chest and just feel how the chest is moving up and down in the rhythm of your breath,
Just feeling the physical sensations and then I invite you to bring your hands on your belly and just feel the touch of your hands with your belly and then feeling how your belly is moving up and down in the rhythm of your breath and you don't need to do anything or attain anything,
Just feeling your breath under your hands,
How your belly is very gently moving up and down and just noticing that movement under your hands and you can let go of your hands if that's okay and just continue noticing the movements of your breath,
How your chest is rising,
Falling,
You can slowly start to open your eyes and as you're noticing your breath just noticing your surrounding and bringing this meditation to its end.
