Hello and welcome.
This meditation you'll find in the anxiety section of Meditation and Me.
And this meditation is a way to connect deeper into your senses.
And I'm going to guide you through a little journey of how that looks for you and really tapping into how you connect with your smells,
Your touch,
Any feelings and just really taking that focus away from the outside world into your body.
So when you're ready I just like you to take either a seated position or you can be lying down for this one and just make sure that you're nice and comfortable.
Your eyes are closed down and you just try and take any distractions away from your outside world.
And just taking a nice deep breath in through your nose and a big sigh out through your mouth.
And we'll do a few of these deep breaths breathing all the way in and exhaling all the way out.
Just focusing in towards the in-breath.
Focusing out on your exhale.
Just release any stress or tension your body is holding on to.
Specifically in the center of your chest between your shoulder blades.
Let's just take a nice deep breath in through your nose into your chest.
And feel that chest fall on your exhale.
Sinking,
Releasing any tension.
And do as many of these breaths as you need just to feel that tension between your shoulder blades and your chest begin to disappear.
Your body becomes more relaxed.
And as you continue to breathe,
Focusing in on the touch of your skin.
Take a nice deep breath and feel where your skin connects from your body.
Onto the ground,
Onto your mat or your cushion.
And just feel that gentle softness of your skin.
And feel it connect to those touching points like a magnet.
Deepening,
Softening and relaxing.
And as you do this I want you to move and transition and think about the sounds that you can hear around you.
Maybe you can hear a gentle song of the birds in the background.
The wind just rustling through the trees.
Connecting to the sounds around you and see how far you can take this.
So you can think about your internal background noise and then externally take this out to your surroundings.
Just enjoy those gentle little sounds just for a moment.
And then moving this awareness into the senses of your smell.
Breathing into your nose.
Bringing awareness into the soft and subtle scents that you can smell.
Maybe it's the perfume on your skin or the external smell of cooking.
The incense that you may burn as you do this meditation.
Or just maybe this subtle smell of just fresh air and nature as you breathe in through your nose.
And a gentle exhale.
Just enjoy that moment.
Enhancing the smell by breathing deeper in through your nose and softening to exhale.
And then moving your awareness into the sensation of taste.
So bring your awareness into your tongue,
Your lips.
And let's just take a moment to relax our jaw.
Just softly resting the tongue on the back of your teeth and just dropping all the tension away from your face.
Melting your muscles in your cheeks,
Your eyelids,
Your forehead.
Just taking away any tension and just noticing that gentle subtle taste in your mouth.
Maybe it's that subtle taste of your morning coffee or the gentle mintiness of your toothpaste.
Just refining into the sensation of that taste in your mouth.
And then finally moving your senses into your eyes.
But we're going to keep our eyes closed here.
And I want you to take your energy with your eyes closed and enhance your senses and imagine your surroundings.
Taking your energy from your body,
Expanding it out and visualizing what you can see around you with your eyes closed.
Using your mind as a catalyst to visualize and manifest anything beyond your body.
And when we learn this power of sense with our eyes closed and we can visualize anything that we want.
This is the power that we have inside of us to visualize,
Imagine and create anything beyond our body.
So just with your eyes closed imagine your surroundings.
Paint yourself the image of your mind laying on your mat or on your cushion.
And take some deep breaths here for a while and just embody and enjoy this stillness after tapping into your senses.
Feel that rise and fall of your belly as you continue to breathe and just enjoy this moment of stillness.
And you can start to reawaken your body.
Wiggling your fingers,
Wiggling your toes.
Maybe a gentle hug of your knees towards your chest or a big stretch and a reach of your arms above your head.
And just take it a moment to enjoy that sense of relaxation and hopefully that anxiety that you are holding between your chest has softened slightly and you feel a little bit more present in your body and in your senses.
And just gently start to reawaken,
Bringing yourself back into your space.
And I do hope that you enjoy that little gentle meditation and you can come into this meditation anytime that you wish so that you can feel a little bit more alive in yourself and just to get rid of any anxiety that you're holding on to.
Hope you have a beautiful day and I hope you enjoy the rest of your meditations on meditation and me.
