Five Senses Meditation

When experiencing anxiety, stress, and overwhelm one of the most helpful things you can do is to connect with the here and now. This 5 senses meditation helps you to connect with the present moment by spending one minute meditating on each sense: sight, touch, smell, taste, and hearing. After doing this you might find that one sense felt particularly good to sit with. Perhaps you’ll want to linger a bit longer on listening to sounds around you, or sitting and feeling the sensations in your body.

Transcript

Sit at the edge of your seat and place both feet flat on the earth.

Take a moment to look around your space,

Taking in colors,

Shapes,

Textures.

Allow your eyes to land on one object and see if as you look at it,

You can observe it without judgment.

Not liking or disliking it,

But just being curious about it.

And now close your eyes or gaze softly on the floor and take a breath in and let it out.

And now notice what you feel.

You might start with noticing the sensation of your feet on the ground,

Your sitz bones on the chair,

The temperature of the room you're in,

Sensation of clothing on your skin,

Just scanning your body for sensation.

Land on one sensation and again,

See if you can sit with it without any judgment.

Observing the sensation with curiosity.

And now take a breath in and out.

Allowing your awareness to shift now to your sense of taste.

It might be subtle,

It might be obvious.

Just noticing what you taste.

Noticing any thoughts or feelings that arise as you connect with the flavors in your mouth.

Taking a breath in and out.

And now shifting your awareness to your sense of smell.

Again,

Perhaps it's subtle or obvious,

Or maybe you smell nothing at all.

Nothing is right or wrong here.

Just notice with curiosity what you can or cannot smell.

Taking a breath in and out.

And now shifting your awareness to what you can hear.

Starting with sounds nearby.

Again,

Seeing if you can observe the sound without any judgment of good or bad,

Pleasant or unpleasant.

Just listen.

And now shifting your awareness to sounds that are further away.

Take a breath in and let it out.

And now shifting to an open awareness of all the senses.

Just noticing what your attention is drawn to.

And now taking in your deepest breath yet.

Hold it in at the top for a moment.

And exhale and let it go.

And opening your eyes when you're ready.

Reviews

So grateful for those 5 minutes. I will be using this often.

Very centering meditation 🧘🏻‍♀️ thank you 🙏 ❤️😊