Grounding meditation.
Look around you.
Notice.
What can you see?
Perhaps in your head,
Making a list of five different things you can see around you.
You might even like to say them out loud.
Taking stock of what's going on around you can directly connect you with the present moment.
Next,
Turning the attention to the sense of touch.
Paying attention to what's around and to your body,
Listing four different things that you can feel.
Perhaps the clothes on your skin,
The chair that you're sitting on.
You might like to reach out and touch something and notice how it feels against your hand.
Notice how things feel.
Turning the attention now to the sense of hearing.
Listening for sounds around you and if you can,
See if it's possible to list three different sounds.
Might be the sounds happening around you,
Maybe even the sound of your own body breathing.
Listing three sounds.
Next,
To the sense of smell.
Noticing what smells might be around you,
Being curious.
If there isn't a particularly strong smell that you can notice,
You might just like to list one or two of your favorite smells.
Or perhaps note that you can't smell anything at all.
And finally,
To the sense of taste.
Noticing what you can taste in your mouth right now.
Perhaps there's a taste from the last thing that you ate or drank.
But if you can't find any taste at all,
Again you may just note,
I can't taste anything right now.
Having used your senses to bring you into the present moment and to ground you,
Notice how you feel right now and whether that's any different to how you felt before you started the meditation.
And it might be,
And it might not.
And being okay with whatever happens,
Whatever you notice.
No right or wrong.
And when you're ready,
You can go about your daily activities.
