Four Minutes For Presence: Breathwork & The Senses

This meditation by Lindsay Rice will allow you a short but much needed peaceful break from your day. Lindsay guides you towards a moment of presence, through breathwork and the six senses. A great quick meditation for beginners.

Transcript

So I wanted to ask you today to breathe a little bit with me.

Whatever you're doing,

However you're feeling.

Let's just come back to presence and to peace.

Let's take a quick breath in for four seconds through our nose.

Hold it.

And release through our mouths.

Let's do that one more time.

Breathe in.

Breathe out through our mouth.

So I'd like you to take a look around the room.

What do you see?

Do you see clean,

Tidy space or cluttered space?

How does that make you feel?

Do you see the colors and the materials and the brightness or darkness around you?

What do you hear?

The silent space.

The hum of your air conditioner.

The sound of the wind through the trees outside your window.

What do you smell?

Do you smell freshness or a scent of something nostalgic?

Do you smell something that makes you grounded or makes you excited and happy?

What do you feel?

What do you feel?

What material is your chair made of?

How does it feel when gravity is pulling you down,

Sitting you on that chair?

You feel a furry pillow beside you,

The crisp,

Cold floor on your feet.

And what do you taste?

You taste simply your mouth?

Do you have a lingering taste from breakfast or lunch?

Can you taste the air?

How does it taste?

Remember that all of your senses can bring you right back home when you need it.

Take another breath in through the nose and let it all go.