Welcome my friends to this meditation grounded in five senses.
I'm going to invite you to take a seat make sure that your back is supported and your head is free and then I'm going to invite you to box breathe with me.
Box breathing is where we breathe in for the count of four,
We hold it for the count of four,
We breathe out for the count of four,
And we hold it for the count of four and we'll do that three times together.
Right let's do that right now.
Breathe in two three four hold it two three four,
Breathe out two three four,
Hold it,
Two three four,
Breathe in two three four hold it two three four,
Breathe out two three four,
Hold it two three four,
Breathe in two three four,
Hold it two three four breathe out two three four hold it two three four one more time breathe in two three four hold it two three four breathe out two three four hold it two three four box breathing helps our nervous system to de-excite to calm down and get us ready so right now we're going to focus on our sense of touch and I want you to sense what is the most prevalent thing that you are feeling that you are touching now that might be your bum in the chair it might be your feet on the ground that may be a pain in your body let's just take a few moments to become aware of it to focus in on and now I want you to shift your focus from what was most prevalent to what is most subtle what is the most subtle thing that you are feeling it could be a breeze blowing past you it could be hair on your face whatever it is it's focused on that most subtle tactile feeling and now let's move to the sense of taste even if you haven't eaten anything in the last little while they could still be the taste of toothpaste of drink or food that you've had some time ago so go ahead and focus on that strongest taste that you have in your mouth and now let's move to that most subtle flavor in your mouth remember at any time if you find your mind wandering it's okay just notice that your mind is wandered and focus again on the sense that we're on and so we're going to move to the sense of smell what is the most dominant smell focusing on it become curious about that smell and what is the most subtle smell what is the most subtle thing that you can pick up now we're going to move to the sense of sight and you can either choose to half open your eyes or you can choose to fully open your eyes and I want you to well what is the most catching sight what is the thing that really grips a hold of you become curious about it and now move to the most subtle what is the most subtle thing that you're seeing could be texture could be some slight variation of color whatever it is become curious about it notice the details and if you find your mind wandering it's totally okay our minds were developed to think thinking is a natural we just notice that we've become lost in thought and come back to our anchor which is the senses and we move on to that last sense now that sense of sound so what is that loudest sound that you can hear now moving on to the most subtle what is the most subtle sound just apply your focus to it your curiosity and now as we just come to the close of this meditation instead of becoming super focused on one of the senses we're going to expand our awareness and focus on all five senses at the same time now depending on whether you've practiced open awareness meditation before this this may be easy it may be difficult but let's just take a few moments and try and just fit all five of these senses into your awareness just all at the same time and just as we in this meditation let's box breathe together so let's breathe in for the count of four two three four hold that breath two three four breathe out two three four hold that breath two three four breathe in for the count of four three four hold your breath two three four breathe out two three four hold that breath two three four and now just before you open your eyes I'm gonna invite you to just wiggle your toes and your fingers just as you bring yourself just back in to this moment and I just want to read a quote from Gerald Jampolsky and the quote says how simple it is to see that we can only be happy now and there will never be a time when it is not now well my friends I trust you've enjoyed this meditation you may open your eyes thank you so much for joining me for this meditation there's plenty more on the way grace and peace to you and I'll see you in the next meditation
