This is a five senses meditation practice.
If possible,
I invite you to find a place outside some place in nature And if not,
You can also practice it indoors And from here allow yourself to find a position or a posture that allows you to be comfortable relaxed and at the same time alert If you need to make any adjustments before you start allow yourself to do so And to begin with I invite you to notice if your shoulders are tense if your jaw is tight and the forehead and just notice where you're holding tension and Softly release it on the exhale to the extent that is possible now There's no need to put any pressure on yourself Make sure you can feel your feet on the ground your pelvis And then taking a couple of gentle breaths into your body and from here,
I invite you to Allow your eyes to wander in different directions We're connecting with the sense of sight And it's possible that Your gaze is gonna want to rest on something that you enjoy looking at Or you can just move from One thing you see to another It's up to you How you want to practice?
Connecting with the sense of sight And you're gonna stay here for about a minute before transitioning to the other sense And now I invite you to Move your attention to the sense of hearing Simply allowing the sounds to come in to your ears.
So you're not straining them in any way simply becoming available and open to the sounds that you hear and Silently name the sounds to yourself And now I invite you to move your awareness to the sense of smell you might be able to smell a lot or Nothing at all.
That's okay,
Too.
It's just a matter of becoming aware And just staying with the sense for the next minute And next I invite you to focus your attention on the sense of taste if you have something nearby you can Allow yourself to bite into either an apple or a strawberry Or you can just simply become aware of what you had Earlier that might still be lingering in your mouth could be taste of coffee or tea or Some kind of a beverage you had and just connecting with the taste And from here,
I invite you to connect to the last sense and that's the felt sense if you're outside you Might be able to feel and sense the warmth of the sunshine that's falling on your skin If there's a breeze or a wind you probably feel the way It makes contact with your skin you can simply feel the temperature Whether you're outdoors or indoors You can also sense the Way your clothing Feels on your skin And you can have your eyes open or closed.
It's up to you And you'll stay here for the next minute And now I invite you to simply notice which was your favorite sense which one felt the easiest to connect with or the one that allowed you to Have the most perception And noticing also if there's any difference that you sense between the moment you started the meditation practice and how you are in this moment and Then allowing yourself to bring this practice to completion Remembering that you can return to it whenever you need to
