To begin with,
I invite you to find a comfortable position and posture.
If you have the opportunity to do this practice outside,
Then I highly recommend that you do so,
Just because there's going to be a greater variety of input that you can use during this meditation.
So,
Allow yourself to take a couple of gentle breaths into your body and really settling inside of your body,
Your seat,
And opening your senses to the best of your capacity.
We're going to be focusing on the sense of sight,
Hearing,
Smell,
Taste,
And touch.
And you'll be roughly spending four minutes with each sense.
So,
To begin with,
Just focusing on the sense of sight first.
And you can either allow your eyes to wander in different directions,
Noticing what your eyes are drawn to naturally,
Or you can simply focus on one thing that you see and observe that,
Noticing all the details for the next four minutes.
And now I invite you to move your attention and your awareness to the sense of hearing.
You can close your eyes if you would like.
It will enhance the other senses.
So,
With the sense of hearing,
Simply noticing what sounds are naturally coming towards your ears that you can perceive.
There's no need to strain or try to find sounds.
It's more just allowing yourself to be in that relaxed state and letting the sounds come to you.
Once again,
Four minutes with this sense.
Next,
I invite you to move your attention and awareness to the sense of smell.
And just notice what smells are present currently in your environment.
If you struggle with the sense of smell or it's non-existent,
Feel free to move your awareness to another sense.
So,
We'll spend four minutes with this one.
And now I invite you to move your attention to the sense of taste.
If you are not eating anything at the moment,
You can just notice what's still lingering in your mouth after a lunch you had or a beverage you had and just stay present with all the sensations that your taste buds can perceive.
Is there a sense of sweetness present?
Sourness?
Or anything else that you can become aware of?
And the last sense that I invite you to focus on is the sense of touch.
So,
Move your attention and awareness to something you can actually touch or feel with your skin,
With your hands.
So,
If you're outside,
You can feel the warmth of the sunshine,
For example,
Falling on your skin,
Feeling the caress of the breeze.
If you're indoors,
Feeling the temperature of the air,
You can get up and touch an object or a crystal or a soft pillow and just noticing and exploring what that feels like for you,
Which objects feel pleasant to touch,
Which ones might feel unpleasant to touch.
You can also feel the contact your clothing is making with your skin.
And we'll spend four minutes with this sense.
And from here,
I invite you to check in with yourself and notice which sense was your favorite one.
The one you could stay most present with,
The one where there was a lot of input coming through,
Or the one that you felt most curious to explore.
And feel free to listen to this practice again.
Maybe explore bringing it with you outside or also doing it inside and noticing the difference between the two.
And have a playful and curious attitude when you are engaging with this particular practice.
And sometimes I invite people to connect with their childlike curiosity that allows you to be really open about your external environment.
I hope you enjoyed this practice.
Feel free to leave a review for me.
I look forward to reading it.
If there are any questions,
Feel free to also type them in the comments and I'll respond to them as soon as I see them.
Take care of yourself and bye for now.
