Six Senses Body Connection Meditation

A grounding sensory meditation designed to bring you gently into the present moment through your six senses: sight, smell, taste, touch, hearing and intuition.
This practice invites you to slow down, soften your awareness and reconnect with your body and the world around you.
Moving through each sense, you’ll be guided to notice what is here right now without needing to change, fix or overanalyse anything.
As you move from the physical senses into intuition, you’ll create space to listen more deeply to your body’s wisdom and the subtle knowing within.
A beautiful practice for grounding, presence, nervous system regulation and coming home to yourself.
Background soundtrack is Yoga Relaxation Work Study Sleep Music by Alan Frijns Valley of Peace on Pixabay.

Transcript

Lie down or sit up and make sure you're somewhere quiet without distractions. We're going to start with a few deep breaths first, Going in through the nose, Holding at the top and then going out through the mouth. One more and make this breath even slower. This practice is for tuning into the wisdom of your body. Feeling into and noticing anything that's coming up that your body might be trying to communicate with you. We're going to start off first with going through all of our senses first. So what I want you to do is we're going to go to sight first. So have your eyes open for this one. Make sure you're comfy. Have any pillows or adjust anything that you need to, Whether you're sitting up or lying down. And I just want you to look around you right now. Look around the room. Or if you're outside, Look around outside. Notice what you can see. Notice the colours. The passions. The textures. The different varieties of visual objects. Maybe plants that you can see around you, Pitches. Furniture. Curtains, Windows. Colour of the ceiling or the sky. Just looking around right now and just soaking it all in. With what you can see. Is there anything you can notice when you look above you? What can you notice about the ceiling or the sky? That you haven't quite. Seen before. Because you are always growing, You are always shifting, You are always evolving and changing. So maybe there's something about the roof, The sky, The ceiling? You've never. . . Noticed before. Is it the pattern of it? Is it the texture, The colour, The shape, Just the feel of it? Giving another scan around the room around you. Is there anything to the side of you? That you can notice. We'll start with the left side. So look to your left right now. Keep breathing. Don't hold your breath when you do this. Stay nice and relaxed. Is there anything when you look to the left? What can you say? What do you notice on your left side that's in front of you? Colors, Shapes, Patterns, Textures. Scan your eyes around the room to your left side. Move your eyes around. You can look up or down on that left side as well. And now turn your head to the right. What can you see on that right side there? Is there anything that you're taking particular notice of? That you haven't really noticed too much before? Because of the person who you are growing into. Your perception is always going to change and always grow because you're doing this work, You're doing this inhaling work. So it's not always that the things around you as such change, Maybe they do, But it's you that changes. It's you that changes the way that you see the thing. It's your perception, It's your view. Your perspective. So keeping that head to the right Continuing to scan around, Looking up, Down, Side to side, With your head to the right. And taking one final look. Around and taking in everything that you can see on that side. Now I want you to look down. If you're sitting. . . You'll look down and see your legs if you're lying. You might see your legs out straight, Maybe your legs are out wide. What can you notice when you tilt your head down? How are your legs placed? Are your feet turned in? Are they turned out? Are your legs together? Are they apart? Can you see something on the floor? Notice a pattern or the texture of the floor? Is there anything on the floor that's really bugging you? Maybe mess or something that frustrates you? If so, That's fine. Just let it be. Now you're noticing your legs start to relax. Are they folding in? Are they going outwards? What can you see happening with your head down? Keeping your head down, Scan your eyes around from left to right. And then doing it again from left to right. Can you go a little bit further with your eyes each time you scan from left to right? Can you go slightly a little bit further? And see a little bit more. A little bit further each time. And one more again. Keep the head down, Eyes going to the far left. Healthier, And now eyes going to the far right and hold there. Good, Bring that head looking forward. It's a really simple and easy process that you can do if you're feeling overwhelmed, Anxious, Frustrated. Is to just notice what you can see, Ground back into your body and move your eyes slowly from side to side. It's like a reset of your nervous system, Because your nervous system is your eyes, Brain, Spinal cord. And so the eyes are what you can see that's going on deep within you. So now that your head is looking up and you're looking forward, Before we close our eyes one last time, Is there anything else you can notice? Eyes are just looking straight ahead. Head is forward. Your body is relaxed. Keep that breathing nice and still, Nice and calm. Anything that you haven't noticed or you're noticing something in a different way. Now I want you to close your eyes. So we've done sight. Now we're going to move onto listening, Onto hearing. So as your eyes are closed, Your body is deeply relaxed. Adjust anything you need to right now. If you need to adjust any pillows or blankets, If you need to go to lying or sitting up. Use this time now to adjust the position to get yourself as comfortable as you can. And now notice what it is that you can hear. Can you hear the wind? What are those subtle noises you can hear? Not just the big ones, But are there any little subtle sounds you can hear? Could be people chattering outside on the street, A car going by. Someone biking past. Some sort of animal, A dog, A cat. Maybe you can hear rain. Is it loud? Is it quiet rain? Is it really hard rain? Is it soft rain? Just soaking in everything you can hear around you right now. Can you hear leaves? Blowing in the wind. Can you hear trees? Rustling. The leaves, The branches. Any noises you can hear. Or is it complete silence? Just be with us right now and sit with us for a little bit. Tuning into your hearing. Even if your hearing is not that great. Still tuning into it right now. Are there any changes that you can hear, That you can notice? Any birds that have started. Cheaping or stopped cheaping. What are the big changes you can notice? Are there any big changes that you can notice in your hearing? What about the little subtle ones, The tiny little small shifts and what you can hear? Because you're listening, You're hearing. The sounds that you hear around you. What you're making that mean and how you're perceiving those sounds. Are all based on what's going on within you. And these sounds will change based on you changing. You growing, You healing. You overcoming past woundings, Trauma. Past events or experiences. Sounds can definitely change and shift as you do. So just take one last moment here. To really tune into what you are hearing. Now we're going to tune into your sense of smell. So we've done the sight, The vision. We've done the listening, Hearing, Sounds. We're now going to tune into the smell. Keep your body relaxed. What can you smell around you? If it's just ear or just nothing, That's all good. But see if you can notice. Just a little tiny bit deeper. Any smells, Are they coming to you right now? Remember to keep breathing. Take a big deep breath in through your nose. And breathe it out nice and slowly through your mouth. What can you smell? What can you sense? Dogs are very good with their smell and their senses. Humans can also be as well. Sometimes that sense can be switched off or altered. Due to past woundings or events that have happened, Beliefs that we believe about ourselves to be true, Can alter. What we can smell. So I want you to really bring yourself back into your body right now. If you're in your head and your thoughts are going wild, That's okay. Focus back on your nose. Breathing in and out, Can you notice the subtle feeling of that breath going in and out of your nose? Just be with that right now. Small. Little Yeah? Bits of air coming in and out of your nose. And if you've had any events happen, You've been teased in the past about your nose, The way it looks, You've been made fun of, You've had insecurities about your nose, I just want you to really release that right now. Release it. Let it go. And focus on now. What is happening now and the present. You may have been hurt before in the past by something that has happened with your nose or your sense of smell. But what we've got is only right here in the present. You're safe here. You're safe now. Can you notice a change of airflow? Coming in and out of your nose. Is it feeling heavier? Is it feeling lighter? Is it feeling more free? Is your nose feeling blocked, Restricted, Tight, Limited, Tense? Your nose is the gateway for soaking in. All of the ear. That you need to, To help circulate that beautiful oxygen around your body, Comes through the nose. Just be with that right now. Notice any subtle shifts. Or changes. To your smell. Right now. Gonna finish this sense off with another big deep breath just so we can let out anything that might have come up with focusing on that part of your body right now. So I want you to do a big deep breath in through the nose hold at the top. And let it out slowly and deeply through the mouth. Feeling just a little more relaxed as time goes by. Adjust anything that you need to, Any pillows, Cushions if you need to adjust your body. If you need to move to a different position to make it more comfortable, Use this time now to do that. We're going to move on to taste now. So close down your eyes if you've opened them, Keep your eyes closed. We're gonna go into the sense of your taste. And your mouth. What can you notice? Notice if there's any gaps between your teeth, Your lips, Where your tongue is resting and your mouth. Any saliva that's coming up. Really focusing and turning in to that taste. What can you taste? See anything coming up for you right now. And if you have had any experiences with taste before, Positive or negative, Just be with that with whatever's coming up for you right now. Are there any memories? That you can notice. Is there anything going through your mind are you visualizing? Any experience that you've had right now. That connects you with your taste. Your taste buds, Any food, Any drink. Just late. The visualization. Just let it be, Let it come up. It is what it is. Can you notice any subtle changes in your mouth? Any big changes moving around your tongue? Any saliva? Getting bigger or going away by swallowing. Your mouth is powerful. It holds so much power. That's the start of your digestive system. That's the start of where you eat and where you drink. It goes in through your mouth. Just notice what's coming up for you right now while you're tuning into eating and drinking and thinking about that. What it means to you, How it feels to you, What thoughts are coming up as well as you tune into your mouth. Keep that body relaxed. Take note if there are any parts of your body that are feeling uneasy. With you focusing on your mouth. Maybe you notice you're getting anxious, Maybe your heart's racing, Maybe you're getting sweaty, If you've had some kind of negative experience or trauma in the past. With anything to do with that mouth area. Just be with it right now. Remember to keep breathing. We were safe here now. You are safe in this present moment. Just being with us for a little longer. Noticing the sensations, The feelings coming up. In your mouth with your taste. Let out any emotion if you need to. If you feel like you need to cry. If you feel like your body just needs to just have a wiggle, Have a shake, Release the energy, Release the emotion, Release the tension you've been holding on to. Do whatever you need to do get comfortable again if you need to do that, If you need to make any adjustments. Our next sense. We're going to move on to touch. So this is a physical kind of touch. We've got two more. We've got the physical touch and then we've got the feeling, The intuitive one, The inner gut feeling type one. But first we're going to go to physical touch. So I want you to notice right now, The feeling of your clothes on your body. Notice the feeling of your hair on your head. Notice the way that your hands are positioned. Are your hands up? Are they down? Are your fingers out or are they closed in like a fist? Notice everything that's coming up for you, With. What you can feel physically on your body right now. Are there any parts of your body that need a little more love right now? Do you need to send some love to a particular part of your body? Notice anything that comes up for you. When you think of the sense of feeling and touch. Any memories or experiences that you can think of that are coming up for you just be with it right now. If you need an emotion, To pass or to let out an emotion. You can do that. Keep breathing. Keep your body as relaxed as you can. Release and let go if there's anything you are holding on to. With the scenes. Of your physical touch. How does it feel when you think of touch? Parts of your body do you like to touch or reach out? Do you like to touch with your hands? Do you like to touch feet on the floor? Do you like to lie on your stomach? Do you like to lie on your back or on your side? What way is more comfortable for you? What way do you love? And also, What way do you not really like so much? Are there any parts of your body that you don't like being touched on? Maybe your head, Your shoulders? Just tune into the way that your hands feel, Your feet feel. Feel your body relaxed on the bed, Couch or floor, Chair wherever you are. Just notice your body. Notice any sensations that are coming up, Any changes, Any shifts. Any kind of tightness stiffness resistance tension just take notice of it right now and just be with any memories that come up. Relating to the scenes. Of touch. Is there anything pleasurable, Fun, Exciting coming up? Hugging. Do you love to be hugged? Do you love hugging other people? Who do you love hugging? Who do you adore most when you hug? Who do you not like hugging? Notice anything that's coming up right now. Anything that your body is trying to tell you that you don't want to face right now. Let's face it, Let's bring it up. Any parts of shame that you've been hiding, Avoiding or numbing and just wanting to just forget about. Let's face that right now. The parts of yourself. That you are shaming and you don't feel good about, That are to do with touch. Your physical touch. Because your touch. Is powerful. And it depends on how it's used. It's not good or bad, It's how it's used. Touch can be used for the most divine, Heavenly, Beautiful moments and touch can also be used for destruction depending on how it's used. So tune in right now with what your body's trying to tell you, How it's feeling when you think of touch. When you think of how your body physically feels lying there or sitting there. Are there any shifts you can notice? Has your body been moving slightly? Has it felt uncomfortable? Have you needed to change positions? Just be with it. Be present with it. With whatever is coming up for you right now. I'll just give you another minute here. Being with. The connection and the sensations. Of how your body feels. With physical touch. If there's a part of your body right now that needs some extra love just place your hand on it. And just give it some love right now. Give that body part some love. Unconditional love. Healing, Maybe it needs healing. Maybe it needs reassurance. Maybe it needs trust. Maybe it needs to release and let go and be free of something. As you hold your hand on that part of your body right now. Send it all of the love you can, The gratitude for it, The thankfulness that you have for that part of your body. And move around and get comfortable again if you need to, One last time We've got our final cents. There are five cents but this is six cents. Is more of a deeper inner one. It's not a physical one that you can see. But you can feel it. Each person, Each one of us can feel it and this is your intuition, This is your feeling. This is that gut feeling. We're going to tune into that now. So make any changes or movements that you need to. With your body. Give your body a bit of a shake, Move it out if you need to and readjust. If you need to open up your eyes again, You can do that. Take another deep breath. And then close down your eyes. One last time. This is our final sense. And I want you to really tune in right now. This is the sense that you can't see on someone. You can see it in the way they behave, The way they act. But you can't physically see how it's playing out. This is one that's looping in the background. This is that intuition. This is when your gut speaks to you and it tells you something's really off right now. Or it tells you yes. Go for it. Do it. You've got to do it. You've got to take the risk. You've got to go for it. Now is the time. That's that gut feeling that you get, That intuition. That one where sometimes you don't know whether to trust it or not. Is it my gut feeling of my. . . Highest self for my greater good, Or is it my trauma speaking? I don't know. It can be a bit wishy-washy, A bit all over the place. Is this just me being in my head? Is this my anxiety speaking? Is this my pain speaking? Or is this actually. . . Like, Deeply. Guided. Gut feeling speaking to me right now. What is it saying to you right now? What is your gut feeling saying? This one here is incredibly powerful. They're all powerful. But this one here, We're finishing on because this one is the one you're going to tune into. This is the sense that is telling you, Go and do that damn thing you have been putting off for so long. Or let go and release and stop doing that thing you have been doing for a long time now. Tune into it. Feel a bit like having an angel and a devil on each shoulder at times. It can feel like. Tuning into a radio station and not quite getting the frequency. It's like being in between two radio stations. It's staticky, It's fuzzy, It's murky. You can't hear clearness. It just sounds like muck and mess. And that is all well and good. Because an order. . . For you to be able to trust that gut feeling and listen to that intuition more often. For you to have that radio frequency that is so clear, So direct. You've gotta go through the middle, Mucky, Icky mess first. Got to go through it to go to the next station. It's all a part of it. Except this time. When I'm fighting it. We're not making it wrong. We're not trying to avoid it or numb it. Worth anything? By just being with it. Noticing what it's trying to tell us right now. Remember to keep breathing. Come back to your body. Slow deep breaths. As relaxed as you can be. Can you get a tiny millimeter more relaxed than what you were before? One little tiny shift. And release. So you can be a little bit more relaxed. Now what is your gut feeling saying to you? Is it speaking to you in words? Is it speaking to you in thoughts? In visions? Imagination? Is it speaking to you in feelings? Sensations? Pain? Is it speaking to you, To your soul, To your head, To your heart? Is it speaking to you in a form of energy? In a form of light, In a form of darkness. What is that gut feeling saying to you right now? What is that decision you need to make? Or that decision you need to hold off making. What is it telling you right now? Just be with it. Is there any kind of change you can notice happening? It started saying one thing and now it's saying the other thing all is well. Right here in this moment, You are safe. Just let it say whatever it needs to say to you. Okay. Don't fight it. Don't wrong it. It's not bad. Communicating with you. And it's trying to. Give you signs and signals. Of what's really going on at a deep level. Maybe things that you might have been ignoring or avoiding or not wanting to face. It's always, Always communicating with you if you choose to listen in. Take another big, Deep breath in through your nose. Allow your whole body to move with this breath. Move your shoulders up. Hold at the top. And release slowly, Slowly, Slowly. What is that gut feeling telling you? Is it something that's making you laugh because you know? Of course that's the thing that I've been needing to do. Of course, That's what I've been putting off. Is it making you feel scared or anxious? Because you know now. That it's coming to you. Or does it feel just numb, Nothing much is happening? Just tune in to that, Just be with it. Be with whatever emotion is coming up for you right now as you turn into your gut feeling. Just being with it. You don't need to do anything, You're just being. Human being. Not human doing. And I want you to take one more big deep breath in, But this time I want you to clench everything. I want you to clench your fists, Tense your body, Clench it, Hold it, Hold it, Hold it. And then release and let everything go, Relax your muscles, Let your fists go. Relax it all out. Let it go. Release. Well done. This would be a good time right now to write down anything that came up for you. During this. While you're in the mood, In the moment, In the state. Ride it all out and you can come back to it another time again.