Hi,
I'm Jasmine.
In this practice I will guide you in exploring your five senses.
Doing so will allow you to be in the moment.
As you know being present will help alleviate anxiety and depression.
As you sit comfortably focus on your breath.
On the inhale follow it as it enters your nose and fills your belly.
On the exhale as your belly deflates and the breath finally exits out of your nose.
Then it repeats again,
Again,
And again.
With your eyes open find an object around you that you can focus your gaze on.
Examine its shape,
Its size,
Its color,
Its beauty,
Or maybe its lack thereof.
Use your eyes to find an object,
Examine it.
Be here in the present.
Open your ears wide and find a sound outside of my voice and the music.
What do you hear?
Is it quiet or loud?
Listen carefully.
Use your ears to be here right now.
Breathe in the air.
Open your nose.
Determine if you smell anything.
What does it smell like?
Or do you smell nothing at all?
Use your sense of smell to not worry about tomorrow.
Can that regret any of yesterday's?
With your mouth can you taste anything?
Maybe something you've recently eaten or the toothpaste you used this morning.
What are the flavors in your mouth?
Notice how your mouth may salivate if you think about the flavors there.
With your sense of taste you are here.
For your fifth and final sense,
Turn inward.
What are you feeling on the inside?
Can you feel your heartbeat calming?
Your lungs inflating?
Your attention releasing?
What is it you're feeling on the inside of your body that will allow you to stay here right now in the present?
As this meditation comes to an end,
Take a deep breath in.
And release.
Repeat after me.
I can use my senses to ground me in the present.
Again.
I can use my senses to ground me in the present.
Thank you for practicing with me.
