Welcome!
In this meditation,
We'll focus on sensory awareness,
Grounding,
And mindful presence without relying on mental imagery.
Whether you find it difficult to visualize or have aphantasia,
This practice is designed to help you connect with the present moment by focusing on sensations and sounds.
There's no need to picture anything.
Simply allow yourself to feel and experience the meditation as it unfolds.
So let's begin by finding a comfortable position,
Either seated or lying down.
I invite you to close your eyes if that feels comfortable,
Or soften your gaze if you prefer to keep them open.
Take a deep breath in through your nose and slowly exhale through your mouth.
Feel the ground beneath you,
Supporting your body.
Notice the sensation of your feet on the floor or your body against the chair or bed.
Allow yourself to become aware of the texture,
The firmness,
And the temperature of where you are.
As you breathe,
Simply acknowledge this feeling of support.
Now,
Shift your attention to your breath.
Notice the air as it enters your nose,
Cool and refreshing,
And as it exits,
Warm and gentle.
You don't need to visualize it,
Just notice the sensation.
Feel how your chest or belly rises and falls with each breath.
Notice how your lungs and ribs expand.
Sense the coolness of the air right below your nose.
If your mind wanders,
Gently bring your attention back to the sensation of breathing.
There's no need to force anything,
Just observe your natural rhythm.
Let's move our awareness to other sensations around us.
Notice the sounds in your environment.
Maybe distant noise,
The hum of electronics,
Or even the subtle sound of your own breath.
Focus on one sound for a moment without trying to label it.
Just experience it as it is.
Now shift your awareness to your hands.
What do they feel like?
Are they warm or cool?
Notice the texture of whatever they are touching.
Is it soft or firm?
Rough or smooth?
Remember,
There's no need to create.
A mental picture,
Just focus on the physical sensations.
Now we'll do a brief body scan,
Bringing our awareness to different parts of the body.
Starting at the top of the head,
Notice any sensations.
Tingling,
Warmth,
Or perhaps nothing at all.
Move your awareness down to your neck and shoulders.
How do they feel?
Then continue moving down to your arms,
Hands,
Torso,
Legs,
And feet.
Observing sensations without trying to change anything.
And if your mind drifts,
Just bring it back to the present sensations in your body.
As we near the end of this meditation,
Bring your attention back to your breath.
Feel the groundedness of your body again.
And when you're ready,
Gently open your eyes or bring your gaze back into focus.
Take a moment to thank yourself for practicing today.
Whenever you need to reconnect with the present moment,
You can return to this simple practice of noticing sensations and sounds.
So until next time,
Never stop growing.
