Welcome to this morning meditation designed to prepare you for a wonderful day.
First of all we will begin by grounding ourselves,
So find a comfortable position where you can be seated with your legs crossed or your legs out in front of you,
Whatever is most comfortable.
And when you are ready,
Begin breathing in through your nose and out through your mouth.
One deep breath in and one slow breath out.
One deep breath in and one slow breath out.
That's great.
Now we're going to change up our breathing pattern again.
This time I want you to breathe in through your nose as you did before,
But hold at the top for three seconds and then release your air and then hold at the bottom for three seconds and continue this for a little while.
So breathe in,
Hold,
Breathe out.
Breathe in,
Hold,
Breathe out.
Breathe in,
Hold,
Breathe out.
Fantastic.
Hopefully you feel a little more centered now before we begin this meditation.
Today we're going to be focusing on the five senses,
What you can see,
Taste,
Touch,
Smell and hear.
To begin with,
I'd like you to spend a minute just focusing on what you can see around you in your room.
You can pick a specific object or you can just broaden your eyes and look around the room in general,
Whatever works for you.
Great,
Now I would like you to focus on what you can hear around you.
You might hear sounds outside your window or sounds within your house or if you're outside you might hear sounds of nature.
You might even hear that little ringing in the background,
The background noise that's always there.
Whatever you decide to focus on,
Go ahead and do so now for a minute.
Great,
Next we will be focusing on taste.
What does your mouth taste like at the moment?
Perhaps you've just brushed your teeth and you have a minty taste in your mouth,
Whatever it may be,
Just focus on that for a minute.
Next,
I would like you to focus on the sensation of touch.
Perhaps you can feel your legs against the surface of the floor.
Perhaps you'd like to focus on your toes in your socks and what the material feels like.
Perhaps you would like to put your hands on a surface or an object and just notice what the texture of that feels like.
Go ahead and do that for a minute.
And finally,
Let's focus on what the area around us smells like.
Maybe you've just made your lunch.
Maybe you can smell that aroma in the air or maybe there are certain other aromas that you can pick up on.
Go ahead and focus on that now.
Well done today.
By focusing on the five senses,
We ground ourselves in the present moment because the five senses are only ever attached to the present moment.
And everyone knows the power of the present moment.
It helps alleviate anxiety.
It helps to release overwhelm.
It helps us to feel more in reality when we are caught up in our minds.
So hopefully after this practice,
You will feel more like yourself in the present moment.
Continue breathing as we did at the beginning of this practice and return back to your five senses throughout the rest of the day or the rest of the evening,
Whatever time it is for you at this time.
Go ahead and find the presence.
It's incredibly important that we do so.
This is the power of mindfulness.
Once again,
Well done for today.
