5 Senses Awareness (5-4-3-2-1)

When you only have a few minutes, this simple meditation will help you feel grounded and fully present in your surroundings. You will practice an awareness of your senses: sight, sound, touch, smell, and taste. (5-4-3-2-1) This centering technique can be useful when you find yourself worrying about the future or ruminating about the past.

There is no music in this meditation, allowing you to play your own in your space if you wish.

Transcript

Welcome,

This guided meditation will support you when you are short on time but would like to feel more centered and present.

To begin,

You may choose to sit on a cushion on the floor or in a chair.

Make any adjustments to feel fully supported.

Let your breath find its own rhythm,

Breathing at your own easy,

Effortless pace.

Take a moment to connect with your surroundings.

Gently look around the room.

Notice five things that you can see.

Note these items with one word,

Letting go of any other thoughts or stories around them.

Softening your gaze or closing your eyes,

Listen to the space around you.

Note four things that you can hear.

These sounds may be close to you or far in the distance.

Begin to notice three things that you can feel,

Perhaps the sensation of your clothing against your skin,

The seat beneath you,

Or your hands resting in your lap.

As your attention expands around you,

Notice two things you can smell.

These scents may be in the room,

On your clothes,

In your hair,

Or on your skin.

Drawing your attention closer,

Notice one sensation of taste,

Perhaps the taste of the air as you breathe in or a flavor lingering in your mouth.

Notice the effortless flow of your breath.

Allow a focused breath in and an easy breath out.

With your gaze still soft or your eyes closed,

Allow simple movement,

Gently flexing your fingers and toes,

Rotating your wrists and ankles.

When you are ready,

Slowly open your eyes or bring your gaze back into focus.

Notice the space around you,

Feeling fully present as you return to your day.

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