Welcome to this guided meditation session.
Take a moment to gently get yourself comfortable.
It might be sitting,
It might be lying down.
It might involve cushions and blankets.
Maybe finding some back support.
And maybe gently closing your eyes.
Or if you find it more comfortable,
Finding somewhere ahead of you that will gently hold your gaze.
And just allowing the body to be as comfortable as it can in this moment.
Taking another moment just to make any small adjustments so you're able to be still.
Today I'm going to guide you through our five senses.
We're going to take time to notice,
To listen to our bodies.
To engage with that sense of curiosity.
And to try not to judge anything that shows up.
So let's just allow ourselves to breathe.
Noticing our breath as it passes in and out of our body.
And as we bring our attention gently onto our breath,
Noticing anything that shows up.
Again without judgment.
With that curiosity.
Oh,
That's interesting.
So to start with we'll check in with our eyes and our sight.
So whether you have your eyes closed or your eyes open,
Check in with what's showing up for you.
Any objects.
Or maybe nothing.
Maybe a sense of nothing.
Any colours or lights or shapes.
Big or small.
Moving or static.
One colour,
More than one.
Is the movement fast or slow?
Just noticing.
What does it make you feel?
Does it make you feel warm?
Does it make you feel cold?
Does it make you feel any sensation in any particular part of your body?
Tightness or tension?
Free and relaxed?
And just taking that moment to just check in and notice.
And moving on next to our ears.
Sounds that we're hearing.
And just noticing those sounds.
Just naming them in your mind and moving on to the next.
Are these sounds loud or quiet?
Do they feel close by or do they feel further away?
Is it a high pitch or a low pitch?
Is it a sound of nature or is it a more man-made sound?
And then what do those sounds make you feel?
Again,
Noticing in your body.
What do those sounds make you feel?
Do you feel it in a certain place in your body?
Can you isolate that?
Do you notice things tightening and tensing?
Do you feel them relaxing?
And just noticing.
And remembering that there's no right or wrong here.
We're just noticing what is.
So bringing our awareness now onto our nose and what it is that we can smell.
So are you noticing strong smells?
Or is it a really faint,
That smell where you can smell something but you're not quite sure what it is?
Does that smell come with moisture or dryness at all?
Are you feeling any temperature as the smell comes through your nose,
As you breathe through your nose?
What does that air feel like as it passes through your nostrils?
Do you feel any congestion?
Any resistance?
Can you name the smells?
Or do you just notice that they're there?
And then where do you feel what you're smelling?
Do you feel certain smells in certain parts of your body?
Do you feel yourself associating a certain memory or a certain emotion with what you smell?
And if you do,
Where do you feel that in your body?
Is it in a certain place?
Do you feel it in a certain way?
So just noticing.
Gently and without judgement,
Noticing.
So moving on now to our taste,
Our tongue.
Do we notice any tastes,
Any flavours?
Are they strong tastes?
Are they much more faint,
Less obvious?
Do you feel saliva in your mouth?
Or does the mouth feel very dry?
What about the temperature?
Do you notice warmth?
Do you notice it's colder?
And where is your tongue?
Do you notice it resting in the bottom of your mouth?
Or is it resting in the top of your mouth?
Do you notice that these tastes remind you of anything?
Do you have any memories or emotions associated with them?
And can you name those tastes?
And any of these tastes or memories or emotions,
Can you feel it in your body?
Is there a place in your body where you feel that?
And really tuning into that body,
Where do I notice this?
Is it a strong sensation?
Or is it less obvious?
And then tuning into our sense of touch and what we can feel.
Can we feel the air on our skin?
Do we feel our clothes?
Do they feel comfortable,
Fluffy,
Soft?
Or do they feel less comfortable?
And can we feel whatever surface we're sitting or lying on?
We feel our body sinking into that surface.
Does it feel hard?
Does it feel soft?
Does the body feel heavy?
Does it feel light?
Does the body feel tense?
Or does it feel more relaxed?
Are you feeling warm and comfortable?
Are you feeling cold,
Tense?
And these feelings,
Do you feel them a certain place in your body?
I'm just noticing.
And then bringing our attention back to our breath.
So the breath as it moves in and out of your body.
Breathing life into all of those cells.
And gently adjust,
Allowing the body to breathe.
Gently in and gently out.
And feeling ourselves connected to our bodies.
To our breath.
To our sense of self.
And to the surface that we're connected to.
And our bodies that are constantly changing.
In every moment.
Those changing sensations.
And yet connected.
Grounded.
By the breath.
By connecting to our senses.
By tuning into ourselves.
Our bodies.
So taking a few more moments to breathe.
And we're in no rush to get up.
To continue with our day.
Allowing ourselves to lie here for as long as we want to.
And when we're ready.
Maybe bringing a little bit of awareness to our hands and feet.
Maybe a tiny bit of gentle movement.
Maybe taking a deeper breath.
Down into our belly.
Maybe taking a stretch or a yawn.
And if your eyes have been closed,
Taking your time to gently open them.
Thank you so much for joining me today.
It's been my pleasure breathing with you.
