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Welcome to this five senses meditation by Gabriella D'Amori.
Find a place of stillness where you can just be the moment.
Even if you are in a public place,
Surrounded by people,
Your office,
Your classroom,
Your family.
Take a moment of stillness to tune into this meditation,
Switching your intention away from doing and simply coming into a place where you can be present in this moment.
We'll get back to your life later,
It will still be there.
Now just taking a few moments to yourself.
Starting by extending your breath,
Taking some long smooth breaths,
Inhaling through the nose,
Exhaling deeply and fully through the nose or the mouth,
Whatever is most comfortable for you.
As you breathe in fully,
Allow the belly to come out as if it was filling gently.
Do your best to rest your shoulders down.
Breathe in fully and deeply,
Pause for a moment at the top of your full breath and then allow a nice long smooth gentle exhalation,
Fully expelling all of the air in your body.
Pausing again at the end of your exhalation and then breathing in deeply for another nice full breath.
Breathing deeply to your own pace and allowing your breath some time to extend and become more comfortable and long.
I'm going to invite you to explore your five senses in detail.
These senses are always with us and so you can do this meditation at any time,
Anywhere,
Even if you can't stop and be still and quiet.
We're going to start by focusing on the nose.
Rest your awareness on your nose and start to notice the breath,
The air as it moves in through the nose and out through the nose or the mouth.
Feel the sensation of the air moving through the nose becoming so in tune with details and subtleties of the nose.
Breathing in,
Breathing out.
Notice if the breath feels or smells or the temperature changes,
If it's different when you breathe in than when you breathe out.
It may feel cool as it enters the nose and warms as it moves to the back of the throat or out through the nose once again.
Enjoying the simplicity of this exercise by simply tuning in to the nose.
Whenever your mind wanders or becomes distracted simply return your awareness to the nose.
And now starting to notice if there any sense in the room that you can become aware of.
This may be nature,
Any sense in the room,
Flowers,
Fragrance,
Food or drink.
Just take a moment to notice any sense that you can.
Scan the room closer to where you are,
Exploring your body,
Your hair,
Your clothes.
Noticing any tiny subtle sense that you can become aware of.
Simply noticing and allowing them to be there without story,
Without distraction,
Without worries.
Now leave the nose now and send your awareness now to the back of your mouth following the breath.
Resting your awareness on the inside of your mouth.
Use the tip of your tongue to trace the back of your teeth and gums very gently and very slowly.
Taking your time to feel the back of each tooth as we bring the details of the mouth more to our awareness.
Staying out of our mind and staying in this present moment.
Use the tongue to explore the palate,
The roof of the mouth,
The inside of your cheeks and the back of your lips.
Become curious and aware of the tongue itself,
How it moves on your instruction,
The width and length and movement of the tongue.
Rest your tongue now and simply call to mind any taste you can become aware of in the mouth.
Any coffee or tea or food.
Just simply noticing any tastes in the mouth.
Becoming aware of the sensations of dryness or moistness in the mouth,
The taste of saliva if any.
Simply exploring and being curious.
Moving away from the mouth now centering your awareness on your ears both left and right on the sides of your face.
Let's tune in to our ability to hear in such great detail.
Firstly send your awareness very far away from your body to any sounds that you can hear outside of this room,
Outside of this building far far away.
Notice any birds or traffic or people in the distance,
Any sirens or alarms,
Any waves.
Simply exploring and enjoying picking up the sounds we haven't paid attention to or tuned into before.
Bring your awareness closer now to the room or the building that you're in or if you're outside exploring the space 10 to 20 meters away from you.
Noticing every possible sound in the vicinity around you.
There may be clocks or doors,
Air conditioners,
Gentle music in the background.
Just tune in as much as you can.
The sound you never noticed before we started this meditation.
Lastly bringing your awareness very close to your body.
Noticing the sounds that are very close to you or coming from your body or your clothes or your hair,
Your breath,
The movements that you make,
The sound of you swallowing or moving ever so slightly.
Notice how we can sense where sound is coming from either near or far to our left,
Our right,
Our front or our back.
How clever the ears are.
Moving now up to your eyes.
If your eyes are open,
Notice everything you can see in great detail.
The shapes,
The textures,
The colors,
The distance between yourself and everything you can see.
Even if you're in a familiar place,
Bring curiosity to this moment.
I'm sure you'll notice something different or something new that you've never noticed before.
If your eyes are closed,
Just take time to explore the back of the eyelids.
Rest the eyes peacefully and simply see with your eyes closed.
Notice all of the colors and shapes and shadows and sparkles that dance across the back of the eyelids.
Notice how when you move the eyes,
The colors and the shapes change.
Notice that if you were to look up between your eyebrows,
You feel a little tension and usually a purple dot appears between your eyebrows.
Just exploring and noticing everything you can see and how we can in fact become more awakened and more aware when our eyes are closed.
And lastly,
We're going to focus on our sense of touch or feeling.
Continue to breathe in deeply and instead of focusing simply on our hands,
I want you to remember that you can feel with your full body.
That every part of our outer body can sense and feel,
Respond or react to touch or sensation.
Breathe in deeply and remember that you can feel with every part of your skin on your body.
Use your breath to awaken and sensitize every part of your body that is able to feel.
Sense the front of the body which is free and not making contact with the chair or the floor.
Feel in detail the back of the body,
The parts of you that are resting on a chair or the floor or a bed.
Notice the parts of you which are making contact with something and the parts of you which feel free.
Notice the difference in these sensations and also the temperature of your body where it is free and where something is resting against it.
Feel the clothes on your body where they begin and where they end.
Feel any jewelry or shoes or anything else that you can feel pressing into the body.
Scan and feel all around the body and notice the different temperatures around different parts of your body.
Noticing where you feel warmer and where you feel cooler.
Scanning the body for any areas of tension or irritation.
No need to worry or get stuck in the story.
Simply notice every square centimeter of your body.
From the top of your head to the tip of every hair follicle,
Every eyelash,
Every hair on the body,
Every fingertip,
Every toe,
All the way down to the soles of your feet.
It's as if you were breathing in and out through every pore of the body.
Every pore is awake,
Sensing and aware.
Now bringing to awareness all of your five senses at one time.
Remember your mouth,
Your taste,
Nose and smell,
Ears and sound,
Sight from your eyes and sensing from your full body.
Feeling every cell of your body breathing,
Smelling,
Tasting,
Touching,
Seeing and hearing your experience in this moment.
Fully awakened,
Fully aware.
Notice your experience in great detail.
Feeling and sensing this moment out of the mind,
Using the knowledge and the intelligence of the body.
I'm going to invite you to release all of the five senses now and simply become aware of your body in this room,
In this moment.
Taking some time to notice how your body feels at the end of this meditation compared to how you started.
Return your awareness to your breath,
Your humble anchoring breath.
Take a few moments to breathe deeply in through the nose once again.
A final few moments of deep exhalations.
Drop the shoulders a little more with each exhalation,
Become a little heavier with each breath,
A little more anchored in the experience of your body in this moment.
And when you're ready to lead this meditation,
Very slowly and very gently reminding yourself of where you are in this room.
Become aware of your body and where you are and how you are sitting or laying.
You may like to wiggle your toes and your fingers or place your hands on your body.
Very slowly and very gently when you're ready,
Opening your eyes,
Allowing them to adjust to the light in the room.
Seeing where you are again with open eyes,
Open senses and enjoying the rest of your day from this grounded place of stillness and awareness of your five senses.
Thank you for listening to this meditation.
