Hello,
My name is Rachel.
Thank you for joining me here today.
So today's practice will be doing a five senses gratitude meditation.
And gratitude in general can bring positivity into our lives and can boost any mood.
And with the five senses,
This can increase presence into your life.
So we'll start by taking a comfortable seated position.
And noticing your surroundings.
Noticing any colors or shapes.
And whenever you feel ready to do so in your own time,
You can gently close your eyes.
Starting to notice any areas of contact.
Your back against the chair.
Your thighs against the surface below.
Noticing where your hands are placed.
Maybe noticing how your clothing feels against your skin.
How the air feels against your skin.
As your awareness stays with the body.
Become aware of your breath.
Each rise and fall.
Noticing which body parts.
You can feel the inhale and exhale with.
And starting at the top of the head and ending at the toes.
Doing a gentle body scan.
Noticing any areas of tension.
Any areas of calm.
If the body feels busy or quiet.
And we're not judging one over the other,
We're just noticing and letting it be.
And coming in contact with your heart.
Noticing what comes up when you notice your heart center.
Maybe a color or a shape.
See if you can detect the heartbeat.
And from this place of calm.
Starting with the sense of sight.
Notice if there's anything you can see with your eyes closed.
Maybe there's a shape or a color.
Notice if there's anything that comes to mind when you put your attention on your site.
And either out loud or in your head.
You can repeat after me.
I am grateful for my site.
Whatever comes up,
Just let it be.
Moving on to your nose.
The sense of smell.
Notice if there's any smells you can detect.
Not forcing it,
Just noticing.
Maybe there's something that comes to mind when you notice the sense of smell.
And either out loud or in your head.
You can repeat after me.
I am grateful for my sense of smell.
And moving on to your mouth.
The sense of taste.
You can notice if there's any leftover taste or anything that comes to mind.
When you think of your sense of taste.
And you can repeat after me.
I am grateful for my sense of taste.
Moving on to your ears.
Your sense of sound.
You can notice what sounds come up when you put your attention on sound.
Anything that comes to mind.
And you can repeat after me.
I am grateful for my sense of sound.
And moving on to the sense of touch.
You can notice what comes to mind.
Or if there's any touch you can detect.
Anything you can feel physically.
And you can repeat after me.
I am grateful for my sense of touch.
And from this place of presence and gratitude.
Take a moment to show some gratitude to yourself for showing up today.
And doing this practice.
Not only are you making your world better.
But you're making everybody around you happier with your energy.
So taking a deep breath in and slowly letting it out.
Noticing how each rise and fall with the inhale and exhale.
How your body moves with each inhale.
And with each exhale.
Becoming aware of any areas between you and the surface below.
Noticing any sounds you can hear.
The sound of my voice.
The sound of your breath.
And you can start making any small movements that feel comfortable.
And in your own time,
Whenever you feel ready.
You can gently open your eyes.
And from this place of gratitude and calm.
You can let a smile spread over your face.
And let's try to share that positivity with the world.
Thank you for joining me here today.
I hope you have a great day.
