Arrive In The Now: 5-Sense Mindfulness Practice

Step out of your head and into your world. Notice, feel, hear, and breathe your way back to calm.

This 5 minute practice is short and sweet, as well as deeply grounding and soothing. You are guided from your thinking mind running in all directions into the present moment as it is experienced through your 5 senses —seeing, hearing, touching, smelling, and subtle tasting.
This practice offers a gentle pause from a busy day, supporting calm, clarity, and a sense of being at home in your own body. Perfect for a quick reset whenever you need to reconnect with the here and now.

Delivered in a soft, reassuring female voice with a European accent.

Transcript

Hello,

This is Pavlina and welcome to this short mindfulness practice of arriving into the present moment.

If you feel like you're spending a lot of time lost in thoughts,

Know that you're not alone.

So let's use your five senses to move away from all the what-ifs and instead land in what-is,

Right now,

Right here.

So if you're ready to join me,

Wherever you are,

Simply finding a little bit of stillness.

First,

Tune into your starting point without any judgment or expectations.

Notice what is present in your body,

In your mind,

Maybe on the level of emotions.

Noticing what is right now.

You don't need to put any words onto it.

And if nothing is coming up,

That's okay too.

And then starting to look around the space you're in,

Nice and slowly,

Allowing for your eyes to wander.

Allow for the eyes to guide the movement of your head.

If you know the space you're in or not,

Keeping this curiosity and allowing for your gaze to look also behind,

Beneath and above you.

And as you are landing on different places,

Different things in your environment,

Become aware of five things that please you.

Five things that make you smile.

You don't need to put names on them,

Just noticing five things that might feel pleasant to you for one reason or another.

And once you've got those,

You might want to close your eyes or soften the gaze and instead open your ears.

Listening.

Welcome the sounds of your environment.

The sounds that are far and those that are close.

Notice four things that sound soothing,

Maybe even joyful,

Pleasant in any way.

It could be the regular rhythm of your heartbeat.

It could be the sound of a clock,

Birds singing,

Whatever four sounds you can connect to in this moment.

One of the sounds could be the lack of the sound,

The silence in between.

And then waking up your hands.

Allow for your hands to touch three surfaces.

Letting for the palms of your hands or maybe simply the fingertips to travel.

You could be touching your own body,

Skin on skin,

Maybe the clothing,

Perhaps the earth beneath you.

Feel into the meeting point of your skin and the surface.

And now taking a couple of slow conscious breaths through your nose,

In and out.

Tuning into your sense of smell.

Notice two aromas.

It could be very subtle.

Could you maybe find something pleasant in what you can smell?

And finally inviting attention inside your mouth.

Notice if there is any lingering taste.

Maybe a little bit of sweetness.

Noticing what you notice.

And then finally release any effort.

You might want to reopen your eyes,

Reconnect to the environment you're in.

And reconnecting with how you're feeling right now,

In your body,

In this moment,

Wherever you are.

Know that you're home.