Hello,
Welcome.
I'm Maryam and today I'll guide you through a meditation that helps quiet the mind and calm the nervous system by gently moving through the five senses,
Sight,
Sound,
Smell,
Taste and touch.
When we feel anxious or overwhelmed,
Our attention often gets pulled in every direction.
We get caught in thoughts that pull us away from this moment.
Into the future or back into the past.
Connecting to the senses brings us home to right now.
It gives the mind something simple and real to rest on.
Something steady,
So each sense is like a soft anchor.
It helps quiet the mind,
Slow the breath and remind the body that it's safe.
Now,
Let's begin by finding a comfortable position.
Either sitting down on the ground in a chair or lying down on your back.
Allow your body to settle.
Let your shoulders be soft.
Relax your jaw and your forehead.
Take a deep breath in through your nose.
Open your mouth and slowly sigh it out.
Take two more like that.
Deep inhale through your nose.
And exhale slowly.
Let it all out.
Last one.
Deep breath in.
Long breath out.
Now,
Let your breath return to its natural rhythm.
Let your eyes wander slowly,
Noticing color,
Light,
And space.
Light,
Texture or shadows.
Maybe a gentle glow of a lamp.
The lines of a plant.
If your eyes are closed,
Notice the play of light behind your eyelids.
The shifting tones,
Small flashes or the simple stillness of darkness.
Now,
Imagine something beautiful.
Something that feels peaceful to look at.
Maybe it's the golden light of the sunrise.
The shimmer of moonlight.
Or the soft glow of candles.
See it clearly in your mind.
Let that image fill your whole field of vision,
Calm and steady.
Notice how your body responds to this simple beauty.
Now,
Bring your awareness to sound.
Listen to what's present in this moment.
A gentle hum.
The rhythm of your surroundings.
The faint rhythm of your breath.
Maybe even your heartbeat.
No need to name or follow any sound.
Just listen.
Now,
Imagine a sound that comforts you.
It might be the crash of ocean waves.
The soothing purr of a cat.
The sound of rain against the window.
Let that sound fill the space around you.
Let it vibrate gently through your body,
Calm,
Steady and familiar.
Bring your attention now to your sense of smell.
Notice if there's any scent in the air.
Something faint or subtle.
Maybe the freshness of the room.
Or even the natural fragrance of your skin.
Now,
Imagine a scent that brings you comfort.
Maybe the smell of earth after rain.
Freshly brewed coffee.
Or bread baking in the oven.
Take a slow,
Gentle breath through your nose.
And imagine that scent filling your lungs.
Spreading warmth and ease through your entire body.
Now,
Bring your awareness to your mouth.
Notice the subtle taste on your tongue.
Maybe the aftertaste of coffee or tea.
Or simply the freshness of your breath.
Now,
Imagine a taste that feels soothing and pleasant.
It might be a sip of warm tea.
A piece of ripe fruit.
Or the crisp,
Clean taste of cool water.
Let that taste linger in your imagination.
Familiar,
Grounding and comforting.
Finally,
Bring your focus to the sense of touch.
Notice the weight of your body resting against the surface beneath you.
Feel the gentle pull of gravity.
The warmth or coolness of the air on your skin.
Now,
Imagine a comforting sensation of touch.
Maybe the softness of a blanket.
The warmth of sunlight.
Or your feet sinking into warm sand.
Let that feeling expand.
Spreading warmth through every part of your body.
A wave of comfort,
Connection and peace.
Now,
Take a moment to sense all five.
Sight,
Sound,
Smell,
Touch.
Smell,
Taste and touch.
Holding you gently in this present moment.
Feel how each sense has helped you settle.
How your breath is softer.
Your body a little lighter.
And your mind a little quieter.
You are here.
You are safe.
You are supported.
You are enough.
Take a slow,
Deep breath in.
And a long breath out.
Feel your whole body soften.
With that release.
Notice the warmth,
The ease,
The spaciousness within you.
This calm isn't something you have to chase.
It always lives inside you.
It's a place you can return to anytime you need.
Take one more deep breath in.
And a long breath out.
When you're ready,
Slowly bring some movement back to your body.
Moving your fingers,
Your toes.
And let your awareness come back to your surroundings at your own pace.
You can slowly open your eyes.
Bring your hands to heart center.
Bow your head to your hands.
And thank yourself for this practice.
Thank you for practicing with me.
I hope you carry this sense of peace with you as you move through your day.
Feeling steady and calm.
Grounded and connected through all of your senses.
Namaste.
