Welcome to this meditation.
My name is Jeanette.
Today I'll guide you through a few minutes of presence,
Making sure you are in a comfortable position.
Allow your body to settle in whatever position you find yourself in.
Bring awareness to your senses,
Noticing all the sounds currently present in your environment.
Notice all the sounds coming into your right ear and all the sounds coming into your left ear.
Notice the sounds coming into both ears,
Allowing the sounds to come to you.
Next,
Notice taste in your mouth,
Perhaps finding a little swallow to connect to that empty space in the back of your throat.
Noticing sensations on the insides of your mouth.
Notice the touch of a scent or any aromas currently present in the air through your nostrils.
Becoming aware if any of the scents currently present ignite any memories,
Any feelings.
Next,
Notice sight.
If your eyes are closed,
Allowing that internal vision to open.
If your eyes are open,
Notice the entire room or wherever you find yourself,
Little by little looking at everything currently around you,
Inviting the colors,
Shapes without judgment.
Next,
Bring awareness to the touch of earth temperature against your skin,
The touch of your clothes,
The touch of the ground,
Becoming aware of your whole body in space present this moment right here,
Right now.
And see if you can simultaneously experience all of your senses,
Simultaneously noticing the sounds,
Taste in your mouth,
Any scents currently present in the air,
Internal or external vision,
And the touch of air temperature,
Touch of your clothes,
Touch of the ground,
Allowing your senses to come alive as you're truly present in this space,
In this moment.
Notice the space surrounding your body and also notice what's currently present mentally,
The quality of your thoughts,
Any feelings currently present,
Welcome whatever is present.
Let's take a deep breath through the nose,
Sigh it all out.
Thank you for joining me.
I hope you have a wonderful,
Wonderful day full of little moments of presence.
