This meditation can be done anywhere you are.
You can do it traditionally seated or laying down in a car,
A subway,
In the grocery aisle.
It's meant to bring you back into the present,
Back into your body.
So if you're seated,
Come to a comfortable seat.
If you're laying down,
Lay on your back,
Arms alongside the body.
If you're standing,
Stand with equal weight between both feet so you can root down into the earth.
Keeping eyes open,
Start tuning in with your breath.
Take three deep breaths with me.
Inhaling and exhaling.
Inhale,
Exhale.
Feel the body relax.
Feel the body sink into the earth from where it's connected.
Now silently look around your environment.
Notice five things that you can see around you.
Notice their color.
Notice their shape.
Notice their texture.
And now if you're in a place where you can and you want to and you feel safe closing your eyes,
Go ahead and do so.
Otherwise you can soften your gaze and lower it or keep your eyes open.
Start to notice four things in your environment that you can hear.
Are the sounds close by?
Are they far away?
Are they sounds in your environment or perhaps sounds in your headphones?
Notice any stories that your mind starts to bring up about the sounds.
And come back to just the sound.
Now notice three things in your environment that you can feel.
Maybe it's the skin on your body touching your clothing.
Maybe it's a pen you have in your hand or your phone.
Maybe it's your feet on the earth,
The air on your face.
Notice three things you can feel.
Notice two things in your environment that you can smell.
Maybe there's the smell of food cooking,
Smell of the world outside,
Smell of a friend nearby.
The smell of your mask.
Notice two things you can smell.
And finally,
Notice one thing you can taste.
Perhaps the remnants of the last meal that you ate.
Perhaps your coffee,
Your tea,
Your water.
Perhaps it's just the taste of your own saliva.
Release your senses.
Take a gentle breath into your body.
Exhale,
Release.
Notice how you feel now.
Do you feel more connected,
More calm,
More at peace?
See if you can take this feeling into the rest of your day.
And anytime you feel yourself coming away from it,
That's okay.
Come back to your senses.
Come back to this meditation.
Come back to your body.
Open your eyes if they were closed.
Above all else,
I believe I have found you in timedfs,
In Therefore achieve potential.
Iaram:] I give you Creations.
One more.
Two more,
Please.
County.
Brea scenes.
