So today this meditation is focusing on our senses and it's a great way to focus our busy mind and such a great skill that we can carry with us for any time we need a little pocket of rest.
As with all times we want to relax just get yourself comfy.
Find a place that's warm and private where you can have this time to yourself and begin by taking in a deep breath and just seeing how that feels.
Is this the first time you've stopped today to check in with yourself?
This is a time of observation and checking in with our inner selves.
There's nothing you should be feeling or doing.
This is simply a time to reconnect and your body wants to communicate with you.
It's just waiting for you to listen.
So when you're ready in your own time just close your eyes.
Try not to scrunch them up just let your eyelids rest as if you were pulling up a cozy duvet and then try to notice what you can see.
Can you see colours?
Can you see dark?
Or does your mind's eye show you visualisations and racing thoughts?
Any of these or none of these are okay because remember we're just noticing what's happening right now.
Keep your eyes soft.
If you like a focal point perhaps use your breath to remind you to soften your eyes.
Something like with each breath in say to yourself soften and with each breath out say to yourself relax.
And then begin to notice any sounds around you.
What can you hear?
Can you hear noises in the space you are in?
Or can you perhaps begin to hear sounds from within like your breath?
What does your breath sound like?
Is it like waves on a beach maybe?
Or can you even feel your heart beating?
Just notice the rhythm of your heartbeat.
Your heart is constantly working but how many times do you really stop and listen to it?
Just spend a short time focusing all your energy on any of the sounds that you can hear around you.
Now begin to notice your breath as you breathe in through your nose and notice how this feels.
Or notice if there are any scents around you.
Maybe you can smell food and drink or maybe nothing at all.
Aromatherapy is a wonderful way to aid our relaxation and focus.
So if you think you might find that helpful use those in your meditation practice.
Scents like lavender and chamomile or deeper ones like frankincense are really beautiful.
And then in your own time just begin to focus your mind onto your mouth and notice if you can taste what it feels like within your mouth.
Notice any moisture or tastes.
There's no right or wrong here,
It's just an observation.
And now is a great time to remind yourself to relax your jaw muscles and keep your face soft.
Spend a few moments to stop and really notice what we can taste inside our mouth.
Or perhaps you can't taste anything and you may prefer to focus on your breath as it flows out through your mouth.
And ease fine,
You're doing great.
And in your own time move your attention to how your body feels.
How does your skin feel?
Can you feel any clothing?
Do you feel warm?
Perhaps you can feel the chair or bed you're resting on or maybe your feet grounded into the earth.
Just notice what sensations there are.
Sometimes you may feel tingling,
Other times a stronger sensation may dominate.
And ease fine,
This is just our time to notice what's going on.
And mindfulness is such a great starting point because it helps us to see where we are right now.
And more than that,
Often we find ourselves rushing around so much we forget to actually stop and notice what we can feel,
What we can sense.
So as we're coming to the end of this gentle relaxation,
I want you to notice one more thing.
How do you feel now compared to when you started?
Has anything changed?
Have things slowed down just a little bit while you focus on your senses?
You're doing a great job.
Decide if you want to take any of this focus with you throughout your day.
At any point you choose you can notice and pick up on any senses from your body.
What can you see?
What can you hear?
What can you smell?
What can you taste?
What can you feel?
Enjoy a few moments just focusing on anything your body wants to tell you.
And then when you're ready in your own time,
Take a few deeper breaths and prepare yourself for continuing with your day.
You're doing a great job.
Take a deep breath.
.
.
.
.
.
