Hello,
I'm Erin Lee and I'll be guiding you through this 5 minute meditation on the senses.
Find a place to sit or lay down where you can be comfortable,
With your spine straight and the rest of the body relaxed.
In this meditation,
Allow yourself to be guided through the five senses,
Remaining open and curious about what you might discover,
Without judgement or opinion.
Simply allowing your attention to wander through the senses in a loving,
Kind way.
Closing your eyes or allowing the eye gaze to soften just off the bridge of the nose and bringing your awareness to the sense of touch.
Noticing the sensations in the body as you breathe into it and breathe out of it.
Perhaps you might notice the subtle expansion of the skin on each breath in and the retreat,
The surrender of the skin that envelops the body again on the breath out.
Perhaps you notice the temperature on the surface of the skin.
Maybe there's a subtle breeze around or it feels a little cool or warm on your skin.
Maybe you notice the parts of you where the clothing touches the body and the parts that are unclothed as well.
With that same attention that you've been placing on the sense of touch,
Now turning the attention to hear sound,
Expanding your domain of hearing to take in sounds near.
The sound of my voice,
Maybe there's some other sounds in the room or your closer environment.
And as you continue breathing in the background,
Just expanding your domain of hearing now to take in sounds a little further away.
Just resting the attention of the mind on the sense of sound.
And taking a deep breath in,
Letting a long breath go and shifting the awareness onto the sensations at the tips of the nostrils with that breath out.
Notice the breath at the inner rims of the nostrils as you breathe in,
Perhaps you notice its temperature or texture.
Bringing awareness to the sense of smell at the nostrils as you breathe out.
Maybe you notice the breath out's a little warmer than when it arrived.
Bringing attention to the sense of smell and shifting the awareness now onto the inside of the mouth,
Your sense of taste.
Perhaps at first you notice if there's any kind of gripping on or tension that exists here inside the mouth or around the jaw.
And see if you can just relax everything and find some spaciousness inside the mouth.
And relaxing the tongue all the way down to its roots.
Shifting your awareness now onto the sense of sight.
Even if your eyes are closed,
Just noticing the way that the eyeballs exist in this moment.
Perhaps you can allow them just to rest back a little more gently into the eye sockets.
You might be noticing subtle shades or shapes,
Colors,
Visions,
Or perhaps nothingness.
Breathing in and out of your body in the background of your mind as you rest the forefront of your attention on the sense of sight.
And just breathing in and out of the whole body now,
Just allow yourself to notice all five senses at once and like your whole body is breathing in and your whole body is breathing out.
And just continue relaxing the attention back,
Expanding it to take in all of the senses now.
Noticing this experience you're having here as a human being.
