Welcome.
I'm Dani and in this short meditation I'll be guiding you through an exploration of your five senses.
This is a very powerful mindfulness technique to help you find present moment awareness.
Begin by sitting comfortably with your legs and arms relaxed and your spine upright,
Establishing a sense of presence.
You may want to shift from side to side,
Eventually coming to a place where you feel settled and supported.
Close your eyes and turn your attention to your breath until you find a natural,
Easy rhythm.
As you settle,
You might explore gently inhaling through the nose and softly exhaling through the mouth.
Now,
Ever so subtly bringing your attention to your sense of hearing,
Noticing all of the sounds you can detect,
Those near and those far.
Without attaching any meaning,
Simply noticing the prevalent sounds as well as the subtle sounds.
And with your next breath,
Gently bring your awareness to your sense of touch,
Observing the most material sensations you can feel in this moment.
Feeling the parts of your body that connect with the floor,
Your cushion or your chair.
Perhaps noticing the more subtle sensations of touch as your clothes come in contact with your skin.
Sense of breath at your nostrils,
The temperature and the texture of the breath.
Moving on to your sense of sight,
Keeping the eyes closed softly,
Notice what you see.
If you can,
Move beyond the darkness,
Starting to see light,
Possibly tones or color.
And with your next breath,
Gently bring your awareness to your sense of touch.
Then,
Bringing your awareness to your sense of taste,
Noticing the most prevailing taste in the moment,
Perhaps your toothpaste,
Your last drink or meal.
And without attaching any meaning whatsoever,
Simply notice the taste.
Is it sweet,
Sour,
Salty,
Bitter,
Perhaps pungent or astringent?
Next,
Bring your awareness to your sense of smell,
Being curious about what you smell.
Is it strong or subtle?
Is it fragrant,
Fruity,
Citrus,
Woody,
Sweet,
Minty or perhaps void of smell?
And finally,
Let's see if we can hold space for all of our senses.
Feel your senses layered together as one.
It's really heightening our sense of presence.
Simultaneously,
Hear what you hear.
Feel what you feel.
See what you see.
Taste what you taste.
And smell what you smell.
Being fully present here is the state of awakened sensing.
Now,
With the five senses fully awakened,
Let's begin to deepen your breath,
Placing the attention back onto the breath and just the breath,
Softening everything else.
Staying here as long as you need.
When you are ready,
Open your eyes.
