Hello and welcome to this mindfulness practice that focuses on using your senses to be fully present.
Even short moments during our day to fully appreciate our current state,
Our environment,
Allows us to be more in tune with ourselves.
We get to be in our moment rather than rush past it without appreciation for what's going on.
Focusing mindfully on the here and now gets easier and easier as we practice.
And as we become more practiced,
We can become more mindful of our thoughts and feelings.
Responding to,
Rather than reacting with judgement to the events around us.
Feeling in control of ourselves and fully aware of our daily decisions.
Consciously making those decisions that support our happiness and wellbeing rather than derail it.
A very simple technique to assist us to become more mindful is to pause and refocus our attention on our senses.
To simply notice what we are seeing,
Hearing,
Smelling,
Tasting and feeling.
Not analyse,
Assess or judge what's happening.
To just observe it.
We can start simply by noticing an opportunity to be mindful.
Maybe waiting in line somewhere,
A few moments before a meeting or a class.
For this practice,
You've obviously made a deliberate decision to practice mindfulness.
Nice one.
Let's take your attention firstly to your posture.
Please make yourself comfortable.
Sit up so your spine is straight with your hands resting easily and your legs and feet supported.
Be alert but able to relax easily in your chosen position.
Soften your forehead and then let your eyes lower.
And if you want,
You can close them gently.
Start to relax your jaw,
Your neck and your shoulders.
Once comfortable,
I invite you to take a couple of deep breaths.
Breathing in and breathing out.
Again a deep breath in and out.
Calmly and easily,
Not forcing the breath.
Just breathing in a gentle,
Relaxed way.
Using the sense of sight,
I invite you to gently open your eyes and look around you.
Notice what you see.
The shapes,
The lines,
The colours,
The textures.
Try not to judge.
Oh I like that,
I don't like that.
That looks interesting.
Try and free yourself from that sort of assessment.
Just observe what you see.
A straight line,
A pattern,
A certain hue of colour,
The smoothness of an object.
And lowering or closing your eyes again gently.
Take a slow breath in and gently breathe out.
Using the sense of sound,
I invite you to listen to what's around you.
Notice what you hear.
The rhythm,
The tone,
The pitch,
The loudness.
Try not to judge.
Oh that's a so and so,
I wonder what they're talking about.
Ah that's a nice sound.
Try and free yourself from that sort of assessment.
Just observe what you hear.
A steady sound,
Whether it's close or not.
A deep sound.
Now take a deep breath in.
And breathe out gently.
Using the sense of smell,
I invite you now to focus on what you can smell.
Notice what you smell.
The intensity,
Its character,
Its quality.
Try not to judge.
Oh that smells good.
Where's that coming from?
Ah that reminds me of.
Try and free yourself from that sort of assessment.
Just observe what you smell.
Something strong,
A natural smell,
A cool.
Now take a slow breath in.
And gently breathe out.
Using the sense of taste,
I invite you to focus on what you can taste.
Notice what sensations you have in your mouth.
The intensity,
The character,
The quality.
Try not to judge.
Oh that tastes a bit stale.
That's when I was with my friend.
I'm not eating so I can't taste anything.
Try and free yourself from that sort of assessment.
Just observe what you can taste.
It might not be anything.
It might be a leftover taste like coffee or garlic.
Or something cooking.
A weak taste.
Now take a slow breath in.
And gently breathe out.
Using the sense of touch,
I invite you now to feel what's around you.
Notice what sensations you have through your skin and clothes.
The feel of the clothes on your body.
The weight of your body on your seat.
The temperature and feel of the air on your face.
Try not to judge.
Oh that feels soft.
It's a cool day,
I'll have to wrap up.
Try and free yourself from that sort of assessment.
Just observe what you can feel.
The way your hands sit together.
The texture of a jumper.
A slight breeze.
Now take a slow breath in.
And gently breathe out.
As we come to a close,
Return your breath to its natural rhythm.
Observing the gentle rise and fall of your chest.
As you inhale.
And exhale easily.
Focus on your whole body where you are seated.
Returning your awareness to the space you are in.
Feeling more mindful of its details.
All the sights,
Sounds,
Smells,
Taste and touch of your current moment.
And when you are ready,
Feel free to open your eyes.
Thank yourself for your commitment to being more mindful today.
And accept my gratitude for sharing this practice with me.
I hope it provides a simple structure to help you really be in your moment.
Rather than rush past it without appreciation for what's going on.
To be more in tune with yourself and make conscious decisions that support your happiness and wellbeing.
Thank you.
