Hello and welcome to your sensation meditation.
Today we'll be focusing on our five senses.
This is a great practice for grounding in the present.
Anytime you feel stuck in the past or vaulted into the future,
You can always turn toward
your senses and you will become where you are.
So let's all go ahead and lose our minds and come to our senses.
Please find a comfortable position.
This can be standing,
Sitting,
Lying down,
It's up to you,
Whatever feels right.
For now,
I'd encourage you to keep your eyes open with a soft gaze,
Allowing the muscles
around your eyes to relax.
Later in the meditation,
There will be a great opportunity to close them.
Once you feel settled,
Start to look around your environment slowly,
Turning your head
gently all around you,
Looking up to the ceiling,
The floor,
To the left of you,
To
the right.
What do you see?
What catches your attention?
Are there any colors that draw you in?
If you can,
Name five things that you notice.
Now for the rest of the meditation,
You may close your eyes if you wish.
Start to bring a gentle focus onto your breath.
Just observe your breath as it flows naturally through you,
Expanding your body on the inhale
and releasing,
Letting go on the exhale,
Welcoming the breath as it is.
No need to change it,
Just staying open to noticing that.
As you do that,
See if you can tune into any sound that your breath makes.
Maybe an ocean-like sound as you breathe in.
Maybe an audible sigh on your exhale.
Maybe no sound at all.
Silence is also sound.
Now using that same focus,
Notice what sounds you hear around you,
In the space that you're
in here and now.
See if you can note a few sounds,
Shifting your attention to your sense of touch.
Notice which parts of your body are making contact with the ground or the furniture that
is supporting you.
Is the surface hard,
Soft,
Warm or cold,
Bumpy or smooth?
What does it feel like to be in your clothes at the moment?
Are they loose,
Tight?
What is the fabric?
If you wish,
You can run your hands up and down the fabric,
Taking in the unique qualities.
Now let's move to your mouth.
Take a moment to move your tongue around inside.
See what kind of textures you feel.
What do you taste?
Can you taste the last thing you ate or drank?
Or maybe you might need a drink.
Just notice and name them.
As you're doing that,
See if you can pick up on any smells in your space or on yourself.
Anything pleasant or unpleasant.
If your environment smells quite neutral,
You may also just notice the temperature of
the air as you're sensing for smell.
Lastly,
Turning your attention to your inner world.
How do you feel in this very moment?
What state of being might you be occupying right now?
No matter what you notice or sense,
Just say hello to that.
Now slowly starting to rotate your wrists,
Wiggling your fingers.
You can tap on your legs.
Bringing yourself back to the external environment once again.
If your eyes have been closed,
Let those be the last things to open.
Once you're back,
Take a look around.
Take in a long,
Beautiful breath.
And thank you for joining me today.
