Hi everyone,
Thanks for joining me today for another mindful meditation.
Today we'll be going through a five sense meditation focused on helping you find grounding when you're experiencing anxiety.
Taking your time here to settle into your space.
Taking a few deep breaths in through the nose and out the mouth.
Rooting deep through your seat.
Finding that comfortable position.
Eyes can be closed or soft.
And we'll begin by noticing our breath.
Just tuning in to its natural rhythm.
Noticing the natural inhale and exhale as our breath enters and leaves our body.
Noticing the flow on the inhale and exhale.
And we'll begin with our senses by noticing how our body is supported by whatever we're sitting or laying on.
Whether you're on the ground,
A cushion,
A chair,
Just notice how your body makes contact with whatever is supporting you.
Now focus on your feet.
Are your feet making contact with the ground?
Are you wearing shoes or socks or are you barefoot?
Bring your awareness to the feeling of your toes,
The soles of your feet and your ankles.
I invite you to bring awareness to your clothing.
Just become aware of how your clothing rests on your body.
Noticing the texture and the weight.
Now bringing your awareness back to the breath,
The inhale and the exhale.
How the clothing might move on your body as you breathe in and out.
Tuning in to those subtle movements.
Now bringing your awareness to the sense of sound.
Notice any sounds that you hear maybe inside your space,
Outside your space.
Maybe there aren't any.
Either way bring your awareness to sound or lack thereof,
The spaces in between.
Just naming them without judgment,
Just as they are.
Meeting yourself where you are too and bringing that awareness to the space between any sounds that you hear.
Now I invite you to bring your awareness to your sense of smell.
It might be subtle,
Might be strong.
Maybe there's nothing in particular.
Breathing into that space for a few moments.
Bringing your awareness to the sense of taste.
Maybe there's something subtle or nothing at all.
If you have a glass of water or tea next to you,
Mindfully take a sip or imagine the taste and the smell.
Sending your nervous system a signal for resting and digesting that calming mode,
Nourishing the body.
And finally I invite you to tune into your sense of sight.
If your eyes are closed gently open them.
Either gaze down or gaze around your room and identify five colors.
And once you've identified those colors,
Identify a few different surfaces or things that have different textures.
Maybe something is flat and smooth or fluffy.
Bring your awareness to a few different shapes.
And once you're finished your eyes can stay closed or your gaze soft.
Place one hand on your heart,
One hand on your stomach if available to you and we'll take a few soothing breaths in through the nose and out the mouth.
Breathing in and release,
Letting the shoulders fall away from the ears,
Softening the jaw,
Softening the space between the brows.
Taking two more at your own pace,
Breathing in and finding that release.
And we'll take one more together in through the nose and out the mouth.
Taking note in your shift in your energy so far how you came into this space and notice how you're leaving this space.
And take this calm and this groundedness with you wherever you go.
Have a wonderful rest of your day.
