Welcome to this guided meditation.
Guided meditation for five senses.
Set in a comfortable seated position or lying down in a quiet place,
Perhaps free of distractions.
We begin by just noticing our breath.
Not changing our breath,
But just noticing our in-breath,
Our out-breath.
Noticing our natural inhale,
Natural exhale.
As your breath enters the body and as your breath leaves the body.
We bring further awareness to our breath by perhaps repeating certain things in our mind.
As we breathe in,
We repeat in our mind,
I know I'm breathing in.
And as we breathe out,
We repeat in our mind,
I know I'm breathing out.
If thoughts come in,
As they always do,
Acknowledge the thoughts without judgment and let them go.
Let them drift away like clouds floating across the sky and bring your awareness back to your breath,
Back to your breathing.
The sense of touch.
Notice how your body is supported by whatever you are sitting on.
Whether you're on the ground,
On a meditation cushion,
A chair,
Just notice how your body makes contact to whatever is supporting you right now.
Bring awareness to your feet and how your feet are making contact to the ground or perhaps your socks or your shoes or just the gentle air that touches the soles of your feet.
Bring awareness to your feet.
Bring awareness to your clothing.
Just become aware of how your clothing is resting on your body.
Allowing yourself to notice your clothing,
Noticing the texture.
Bring your awareness to your inhale,
To your exhale and how the clothing moves on your body.
Just really allowing yourself to notice the very subtle movements.
You bring awareness to the sense of sound.
Notice the sounds that you hear outside,
Outside of your building or the space you're in perhaps.
And you might not notice any and that's also fine.
Just either way,
See if you can bring your awareness to the sounds outside.
Bring your awareness to the sounds inside,
Inside the building or the room.
You might notice the sound of an AC or a fan.
Or if you're at work or at home with people,
You may hear a conversation or subtle noises.
Just bring your awareness to any of the sounds you hear inside.
I'd like to bring your awareness to the absence of sound.
So just the space between any obvious sound that you hear.
Bring your awareness to the sense of smell.
Notice any subtle sense of something or you may notice the absence of any scent.
And either way,
Just notice and be aware of what is happening within your sense of smell.
Bring your awareness to the sense of taste and similar to smell,
It might be that you noticed a sense of taste or it might be that you noticed the absence of taste.
And either way,
It's just fine.
Just bring your awareness there.
And while we're here,
Watching or noticing the sense of taste,
One thing you may or can notice intentionally is the water.
The water that perhaps is in your mouth that sends signals to the nervous system that you're in rest and digest mode.
Notice if your mouth is salivating.
Tuning in to the sense of sight,
Look around the room where you are and identify five colors that are either neutral or in some way pleasing to you.
Identify three different surfaces that have different textures.
You might notice the flats and smooth wall or a blanket that's kind or perhaps has ruffles,
A surface of glass.
Just notice different textures.
And finally with the sense of sight,
I'd like for you to notice three different shapes.
Just looking around the room and noticing different shapes that you see.
And now gently close your eyes and we bring our awareness to our breath.
Practice with three inhales and exhales.
So inhaling for the count of one,
Two,
Three,
Four,
Exhaling for the count of one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Last one,
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Keeping the eyes closed.
Exhaling on your natural breath here.
And on your next exhale,
You slowly open your eyes and welcome the outside world.
And as we end this session,
We hold a little thankfulness within our heart,
A little humble gratitude.
Bring a gentle smile to our face.
Thank you.
