Welcome to this meditation on the senses,
Intended to bring us into the present moment.
Please find a comfortable seat in a place where you will not be disturbed for this time.
And as you arrive in this seat,
Start to take a few deep breaths in and out through the nose.
As you're ready,
Closing down the eyes.
Feel the breath move in and out of the body.
As you inhale,
Feel the spine elongate towards the sky.
And as you exhale,
Feel the sit bones ground down into the earth below you.
Start to notice the temperature of the air as it touches your skin.
Perhaps you can feel clothing or hair in contact with your body.
Observing these little sensations on the skin.
Maintaining this smooth,
Steady breath.
Notice the places in contact with the earth below you.
Allow the muscles in the legs to relax.
Feel the weight of the legs press down into the earth.
Feel the shoulders gently drawing away from the ears.
And all the little muscles in the face and the jaw soften and settle,
Releasing any tension here.
Feel the weight of the tongue in the mouth.
And while you're here,
You might start to notice any tastes without creating any story or judgment around what they might be from.
Just observing is there bitterness or sweet.
Just noticing these tastes.
And as we draw the breath in and out of the body through the nose,
Feel the belly expand with your inhale and contract with your exhale.
As the air moves into the nostrils,
Perhaps observing some fragrances from your surrounding environment.
Are they subtle or are they strong?
Just noticing.
And as the breath moves in and out of the nose,
You might be able to hear the breath.
This gentle inhale and exhale.
And then bring your attention to the farthest sound that you can hear.
Finding the radius of your listening far beyond the physical body.
Hearing the sounds as they arise.
We'll slowly bring our attention closer and closer back to the body.
Listening to each sound until we arrive back with the sound of the breath as it moves in and out.
Feel finally bringing our attention to the place behind the eyelids.
And seeing with the mind's eye this private expansive world that exists within each and every one of us.
This world of our inner most true self.
And as we take this time to turn our attention inward,
Noticing the quality of our energy.
And there's no wrong answer,
Just simply observing exactly how you feel in this moment.
We'll start to bring our attention back to the body.
To the breath.
Becoming aware of the form of the body in this seat.
Deepening the breath as it moves in and out of the body.
As you're ready,
We'll bring the hands to touch in front of the heart space.
And close this meditation with a single round of om.
Taking a cleansing breath to prepare.
Inhale through the nose.
Release the air out.
This time inhaling for om.
Om.
Bowing our heads.
And gently thanking ourselves for taking this time to check in.
Gently open the eyes.
Taking in the surroundings.
And observing each of your senses as you move throughout the rest of your day.
