Hello and welcome.
I'm so glad you're here.
This meditation is an invitation to gently ground yourself by tuning in to your senses,
However you experience them.
We'll move through hearing,
Seeing,
Smelling,
Tasting,
Touching,
And moving in ways that honor the diversity of our bodies and experiences.
There's no right or wrong way to participate,
Just your way in this moment.
So let's begin by finding a comfortable position,
Taking a slow,
Deep breath in and gently letting it out,
Allowing your eyes to close if that feels comfortable,
Or simply soften your gaze.
And as we settle into this moment,
Let's remember each of us experiences the world in our own way.
Some of us hear differently.
Some of us see,
Move,
Or feel differently.
Some of us experience certain senses with intensity,
Others with subtlety,
And some may not experience particular senses at all.
Every one of these ways of being is valid.
Every body belongs here.
So let's take this time to gently notice what it's like to be present in our bodies,
In this space,
In this moment.
I invite you to bring your attention to the sounds around you.
There's no need to name them or judge them.
Just notice what you hear,
Letting the sounds arrive one at a time.
Perhaps the hum of a fan,
The sound of a distant voice,
The song of a bird outside,
The sound of traffic.
If you are deaf or hard of hearing,
You may sense sound through vibrations or through visual cues.
However sound shows up for you,
Simply take a moment to listen and observe.
May we tune in with curiosity to the soundscape of this moment.
If your eyes are closed,
You're invited to open them softly now or continue with your gaze lowered.
Noticing what your eyes take in,
Color,
Shape,
Texture,
Light and shadow.
If you are blind or have low vision,
You might experience this moment through texture,
Sound or memory.
There is no one right way to perceive.
May we be open to what is visible or invisible with gentle awareness.
Now returning your eyes to a closed or softened position,
Taking in a slow deep breath.
What sense,
If any,
Do you notice?
Maybe the scent of the room,
Perhaps your clothing or a cup of tea or coffee or maybe something more subtle.
If smell isn't present for you,
You might imagine a scent you find comforting such as fresh earth after the rain,
The grass as it's being mowed,
Baking bread or a loved one's presence or simply rest in the rhythm of your breath,
Each inhale and exhale connecting you to life.
May we notice the smell of the air around us and the breath within us.
Now bringing attention to your mouth.
Is there any taste lingering?
Maybe toothpaste or coffee or just a neutral sensation.
If taste isn't present or accessible to you,
You might recall the memory of a favorite meal or the simple feeling of nourishment.
Even without taste,
We can connect with what it means to be cared for and sustained.
May we taste and see the ways we are supported in every moment.
Now bringing awareness to the contact between your body and the surface beneath you.
Noticing the weight of your body being held perhaps you feel the texture of your clothes against your skin or the temperature of the air.
If touch is limited or absent for you,
Reflect on what connection means for you.
Feeling grounded,
Supported,
Or simply present.
May we sense the steadiness of contact and the presence of belonging.
Now if it feels good and you're able,
You might invite a bit of movement.
Stretching your arms,
Rolling your shoulders,
Wiggling your fingers or toes.
If you like,
You could even stand and feel your feet rooted on the ground.
If movement isn't available to you,
Turn inward to the rhythm of your breath,
The pulse of life moving through you,
The aliveness that exists even in stillness.
May we honor the presence and wisdom of our bodies however they move,
However they rest.
And now if you've been standing,
Return to a seated position and take one more deep breath in and slowly out.
We come to this meditation with different ways of sensing and being,
But we are each fully here.
There is no need to change anything about ourselves to belong in this space.
And as you move from this practice into whatever comes next,
May you carry a sense of groundedness,
Present to your body,
Open to connection,
And attuned to the richness of being alive.
May your senses,
In whatever way you experience them,
Gently guide you back to this present moment.
