Hello,
This is Raquel and today we're going to do a present security five senses meditation.
So we're going to start,
Take a deep breath in and close your eyes,
Get comfortable in your seat whether you're sitting up or lying down.
First notice your natural breathing without changing it,
Just notice it.
Allow yourself to feel completely held and secure in this moment.
So first we're going to breathe in through the nose counting to four,
Then breathe out through your mouth counting to four.
Again breathe in through your nose counting to four.
This time you're going to envision white light coming into your body,
Filling you with fresh air and then breathe out of your mouth counting to four,
Breathing all the stress and toxins out of your body.
So again breathe in through your nose counting to four,
Envisioning white invigorating light coming into your body and filling you with fresh air.
Then breathe out of your mouth counting to four,
Breathing out any stress and tension that you're holding in your body.
So last time breathe in to four,
Filling your body with cool fresh air,
Letting that fill your body.
Then breathe out any stress counting to four.
So now let your body feel heavy in your seat and on the earth.
Let yourself just melt into that earth,
Feeling soft ground,
Support coming up from beneath you.
First you're going to start to envision the room that's around you or the space that surrounds you at this moment.
Take in all of the colors and the details that are around you right now,
Seeing the things that bring you a sense of security and happiness.
Now as you breathe in,
Breathe in a sense of security and safety,
Breathe out worry and then say I am secure in this moment.
Allow yourself to sense all the smells around you right now.
Are there any floral scents,
Woodsy scents?
What are the scents in the air that make you feel comforted or secure?
Breathe in security and then breathe out worry and affirm I am secure in this present moment.
Next you're going to use your ears and sense all of the sounds surrounding you right now.
Are there birds chirping or is there rain tapping on the window,
Wind blowing?
Take in any sounds that you hear,
Especially the sounds that make you feel secure in this moment.
Breathe in security,
Breathe out worry and remind yourself I am secure in this present moment.
Now we're going to be tuning in to our physical sensations.
Physical sensations.
What do you feel in your body from your surroundings?
Are you comfortable right now as you're sitting?
Are you warm?
Are you cold?
What are the fabrics that you might feel?
What bodily sensations feel comforting or soft for you,
Either in this moment or maybe sometime today?
Is there a soft pillow nearby or do you feel lightness and warmth anywhere in your body?
Allow yourself to really immerse in that comfort.
Breathe in comfort,
Breathe out discomfort and say to yourself I am comfortable in this present moment.
Lastly,
Tune in to your mouth and what is your sense of taste?
What's your mouth experiencing in this moment?
Are you thirsty?
Are you satiated?
What tastes have you experienced today?
What tastes are you experiencing at this moment?
When you think of what you've tasted or what you're currently tasting,
What does that tell you about your body and what you might need?
Are all of your needs met?
Listen to your body and breathe in acknowledgement,
Breathe out gratitude and say to yourself I am aware of my body's needs and meeting them in this present moment.
Now we're done with this practice.
I'm going to have you slowly sway from side to side,
Circle your feet,
Begin to gently open your eyes.
You might want to wiggle your fingers and toes.
Feel free to write down any realizations that you had during this meditation about things that make you feel secure.
What smells did you have?
What were some comforting experiences that you had today?
And what are your body's needs?
Did your body tell you anything and are you meeting those needs in this present moment?
So thank you and have a beautiful day.
