Hey there.
Let's ground together.
Let your eyes begin to wander around your environment.
Just wherever they would like to go.
And as you look around,
Name five things that you can see.
If you're willing,
Name them out loud.
A chair,
A carpet.
Keep going until you find five.
Now,
Name four things that you can touch.
Use your hands,
If possible,
To actually feel around your environment.
Notice the texture of your shirt,
Or the feeling of the table that's next to you.
Run your hand along the grass if you're outside.
Find four textures,
And see if you can label them.
Maybe the pillow feels fluffy,
And the upholstery on the couch feels rough.
And once you find those four textures,
Tune into your ears.
What do you hear?
Apps.
You're able to name three sounds.
And are there any smells in your environment?
Maybe you have an air freshener,
Or your perfume,
Or cologne.
Maybe it's just noticing,
Huh,
That's what my living room smells like.
Try to find two smells.
And if you can't find them in your environment,
Maybe just name a smell that you like.
Grandma's chocolate chip cookies,
Or your favorite essential oil you like to put in the diffuser.
And are you aware of any tastes right now?
Maybe that mention of grandma's cookies,
Oh,
Sounded so good,
You can almost taste it.
Maybe you were having a snack,
Or brushing your teeth,
Just before you sat down for this mindfulness.
And you can still taste just a little bit.
Do you want to get up and go get a snack,
And put a taste in your mouth?
That's an option too.
And as you head for that snack,
Or simply sit calmly in your same environment,
Allow your eyes to wander around the room again.
Perhaps you can find three more things that you see.
Name them,
Say them out loud.
Can you find two more textures?
Reaching out into the environment,
Feeling whatever you're sitting or standing on,
Or the clothes that you're wearing,
Or the surface that's next to you.
Find two more textures.
Label them,
Describe them.
And find one more sense cue.
Maybe it's a new smell or taste.
Maybe it's just listening more deeply for a new sound.
If you can't find anything,
State one you already found earlier.
Take this time to be present with your senses.
To be here,
In your present environment.
Take this moment to slow down.
To understand where you are,
And what this setting and context might need from you at this time.
Thank you so much for joining me today.
Until next time.
