Welcome to Insight Timer.
My name is Rachel and today we'll connect with our senses for this Take 5 mindfulness practice.
To begin,
Find a comfortable position with your eyes open.
You may choose to sit with a nice straight back or you may decide to lay down.
Take a moment to get nice and comfortable.
Notice where your body connects with the earth and gently rest your hands into your lap or onto your belly.
Take a deep breath in through your nose and slowly release from your nostrils.
Today we will use our senses of sight,
Smell,
Sound,
Taste and touch to bring mindfulness into our awareness.
Taking a deep breath and settling in ready for our practice.
Looking straight ahead of you,
Bring into your awareness five different things that you can see.
Acknowledge five different smells.
Listen for five different sounds.
Observe five different flavours that you may taste.
Notice five things that you are touching.
Identify four things you can see.
These may be four of the same things you saw before or perhaps there's something new that you are now aware of.
Acknowledge four different smells.
Listen for four different sounds.
Can you observe four different flavours that you may taste?
Notice four things you are touching.
Take a deep breath here.
Exhale fully.
Identify three things you can see.
Three different smells.
Listen for three sounds.
Are you aware of three flavours that you may taste?
Notice three things that you are touching.
Taking a conscious breath here,
Inhaling through the nose and out through the nose.
Identify two things you can see.
Two smells that you acknowledge.
Listen for two sounds.
Notice two flavours that you can taste.
And two things that you are touching.
Taking a conscious breath here,
Inhaling and exhaling.
Identify one thing you can see.
One smell.
Listen for one sound.
Observe one flavour.
And notice one thing that you are touching.
Take a full round of breath here.
As we come to the end of our session,
Place one hand on your heart and one hand on your belly.
Take a deep breath and thank yourself for taking time out just for yourself today.
Thank you for joining me for this mindful moment.
Have a great day and keep shining.
