Hi,
This is Abby.
Today,
We're gonna practice a mindfulness exercise using our five senses and our imagination.
When we tune into our senses,
We bring ourselves into the present moment.
It can help us enjoy and appreciate what's happening right now,
Rather than worrying about the past or overthinking about the future.
By practicing mindfulness,
We can reduce stress and even feel more relaxed.
So while we do this imaginative experience,
Just notice how it feels.
Notice if it makes you feel more calm,
More focused,
More present.
Okay,
And then you can think about how you can practice this during your day.
Start by finding a comfortable seat.
You can close your eyes or look down so that your attention is on you.
Take a few slow and quiet breaths.
Breathing in through your nose and then breathing out through your nose or your mouth.
Allow yourself to settle into this present moment.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
And imagine yourself in a cozy space.
This could be your favorite spot at home or a magical place in your mind.
And take a moment and look around this cozy space.
Notice how it feels being in this space.
And then imagine a mug in front of you.
And this mug is filled with your absolute favorite warm beverage.
This could be hot chocolate.
This could be hot cider.
This could be tea.
Anything that you enjoy drinking.
Take a moment to really look at this mug in front of you.
You can notice the color,
The size,
The design of this mug.
And then looking inside the mug,
What is the color of your drink?
Is there steam rising or has it cooled off a bit?
Take a moment to just fill your mind with all of these details of the mug and what's inside the mug.
Now bring this mug closer to your face and to your nose and take a deep breath.
What do you smell?
Do you notice this beverage smelling sweet or spicy?
Does it smell fruity or chocolatey?
Just take a few moments,
Breathing in the scent of this beverage.
Notice how it feels when you smell the aroma.
Now hold the mug with both hands and feel the warmth against your palms.
Imagine this warm and cozy feeling spreading from your hands to the rest of your body.
Notice how it feels when you're holding this warm mug in both your hands.
And then gently bring your head closer to the mug and with one hand,
Tap it on the side.
What does it sound like?
Maybe there's a soft clink or a tapping sound.
Maybe you can hear the swirl of your beverage in the mug.
Maybe there's other sounds.
Notice the sounds coming from your warm drink.
And then take a breath in and imagine you're going to blow gently on the surface of your warm beverage to cool it down.
As you exhale slowly,
Feel the imaginary warmth on your face.
Breathing in and a slow and gentle breath out.
Breathing in and a slow and gentle breath out.
And finally,
Bring your mug up to your mouth and take a small sip.
How does that warm beverage feel in your mouth?
Where do you notice the flavors in your mouth?
What do you notice first,
The temperature,
The taste?
Take a few slow sips,
Savoring this beverage.
And you can gently put your mug down and take a look around this cozy space that you've imagined again.
And then coming back to your body,
Breathing in,
Breathing out,
And breathing in.
And take a moment to appreciate the sights,
The smells,
The textures,
And the tastes during this imaginative mindfulness practice.
When you're ready,
You can gently open your eyes and just know that as we come to the end of this practice,
That this is something that you can practice in daily life with your drinks and with your food.
You can pause and in that pause,
You can look at what you're eating or drinking,
You can smell it,
You can see if it has a sound,
And then really in that first bite,
Really tasting that.
And then just noticing how it feels to be present and savor your food or your drinks.
Think about a time that you can practice this during your day.
Or the next time that you do this,
You can bring a drink with you and you can practice with a warm beverage or some other drink during this experience.
And thank you so much for practicing with me.
