Sensory Mindfulness: A Journey To Calm

This meditation encourages you to be fully present in the moment, engaging all your senses. It gently guides you through a series of exercises focusing on your breath, the sounds around you, a relaxing body scan, and an exploration of your sense of smell and taste. By visualizing a serene environment and observing your thoughts without judgment, this meditation helps create a tranquil mental space. Ideal for both beginners and experienced practitioners, it aims to bring you a sense of deep relaxation and renewed clarity.

Transcript

Find a comfortable and quiet place to sit or lie down.

Close your eyes gently,

And take a deep breath in.

Exhale slowly,

Feeling any tension leaving your body.

Take in another deep breath.

Exhale slowly,

Again,

Feeling the tension leave your body.

Take in one more deep breath,

And exhale slowly.

Noticing the rhythm of your breath,

Feel the air entering through your nostrils,

Filling your lungs,

And then gently flowing out.

With each exhale,

Let go of any thoughts or worries.

Breathing in peace,

And breathing out tension.

Breathing in peace,

And feeling the natural rhythm of your breath.

Shift your focus to the sounds around you.

Notice the distant noises,

Perhaps a faint sound of traffic,

A distant bird,

Or the subtle hum of your surroundings.

Acknowledge these sounds without judgment,

Simply letting them be.

Gently bring your awareness to your body and start at the top of your head and slowly move down.

Notice any sensations in each part of your body,

Your forehead,

Shoulders,

Arms,

Hands,

Chest,

Stomach,

Legs,

And feet.

If you encounter tension,

Breathe into that space,

Imagining the breath as a soothing light,

Relaxing the muscles.

Turn your attention to your sense of smell,

Even if there is no distinct aroma.

Be aware of the air's quality as you breathe in and out.

Focus on your sense of taste.

Notice the lingering taste in your mouth or the sensation of your tongue in your mouth.

Now turning your attention,

With your eyes closed,

Imagine the space around you.

Visualize the room in detail,

The colors,

Shapes,

And textures.

Imagine a calming,

Peaceful place,

Perhaps a beach,

A forest,

Or a garden.

Notice the smells,

Notice the sounds,

The feeling of the air on your skin.

Observe your thoughts as they come and go,

Like clouds in the sky or leaves flowing in a stream.

Let them pass,

And now gently focus back on your breath.

Coming back into your room,

Bring your awareness back to the present moment.

Wiggle your fingers and toes.

Stretch your arms and legs gently.

When you're ready,

You can open your eyes.

Carry this sense of calm and mindfulness with you through the rest of your day.

Reviews

My son greg, who is nonverbal and on the spectrum, recently started mediating together in the mornings via listening to music, breathing, and being present. This is the first guided meditation we ever did together. Meditation is one of the only activities that we actively participate and enjoy together when it comes to “appropriate play”. Thank you so much for this guided meditation! We shared a very special space and were both able to calm our senses. You made my day