5 Minutes To Ground Into The 5 Senses

This brief and simple practice draws you back to your senses, your body, to what is occurring in the present moment. You might use this practice in the morning to ground in preparation for the day, in the midst of a busy day to recenter awareness and regain focus, or before sleep to settle the mind before rest. Music by PabloGaez on Pixabay.

Transcript

Begin by finding a comfortable,

Stable,

And supportive seat,

Lengthening the spine,

Opening the heart,

Lengthening the back of the neck,

And tucking the chin just slightly,

Allowing the palms to rest on the thighs,

And softening your gaze downward a few feet in front of you,

And modifying the posture in any way that best serves you.

Then allow your awareness to find your breath,

Not changing anything about it,

Just noticing it,

Sensing it in your body,

Perhaps hearing the sounds of the breath rising and falling,

Or sensing the belly expand and contract.

You might choose to stay with the sensation of the breath,

Or if it's available to you,

You might allow the eyes to refocus on the surface in front of you,

Bringing your awareness to its color,

Texture,

Form,

And interaction with light,

Taking in all the subtle details.

And gently re-softening the gaze,

Allow your awareness to shift to sound,

The sound of my voice,

Of the music,

Perhaps of sounds in your own environment,

Just allowing your awareness to rest in the sounds of your experience.

Bringing your awareness from sound to touch,

Bring awareness to all of the points where your body rests on the surface beneath you,

Noticing your own weight drawn by gravity to the earth and the surface beneath you supporting you.

Notice the weight of your hands resting on your legs.

You might notice the texture of clothing on your body or your hair resting against your face,

Of your lips touching or your tongue resting in your mouth.

You might notice a breeze,

Heat or coolness,

Perhaps tingling or pressure,

Allowing your awareness to rest in awareness of touch.

And perhaps drying your awareness to the senses of taste or smell,

A lingering sensation of coffee or tea,

Of a recent meal,

Flowers or fresh laundry,

Taking in any awareness of taste or smell.

And returning your awareness to the rise and fall of the breath,

The expansion and contraction of the body in this space,

In this moment.

As you're ready beginning to deepen your breath,

Maybe taking a few deep inhales and letting out an audible sigh with each exhale.

May you be happy,

May you be healthy,

May you be safe and may you be peaceful.

Thank you for sharing this practice with me.

Reviews

Great reset! I was so tense in my jaw and neck when I began this meditation but was much more relaxed by the end.
Im very grateful 🙏🏼💜 thank you

A very gentle way to feel into one's body - thanks!

That we perfect. I had just finished a long sit and was distracted at the end. This was a lovely way to wrap up my morning sit. Thank you.