Inviting you to settle in to a position that will support your practice.
And bringing awareness towards the breath.
Just noticing what you're breathing.
Just noticing as the breath comes in and out of the body.
Just allowing it to flow naturally,
Easily.
Seeing if you can feel where you notice it the deepest.
Is it in the chest or the belly as you draw the breath inwards.
And just allowing this sense of awareness to continue towards the breath.
For a few more moments.
Drawing in that awareness into the body with each breath in.
Allowing the body to settle,
To calm,
To come into the present moment.
And today we're going to practice with the 5,
4,
3,
2,
1 grounding technique.
And this technique allows you to use all of your senses.
Helping you to stay present and grounded.
Connecting with each sense.
And also with what's here in the present moment.
So starting with five things that you can see.
And starting by scanning the room.
Or if you're outside.
And seeing what you notice first.
And as you sit on that first thing.
Saying out loud.
What you see.
It could be.
I see a table.
And then taking time to really see what you're looking at.
Noticing the color,
The shape,
Any consistency of it.
You could even say out loud I see a brown table.
Or a brown square table.
Thinking about this object.
And how it supports your life.
And just focusing for a few moments.
On the first item.
And then bringing attention to the next.
Seeing what you notice as you draw your attention around the room.
And then repeating.
Out loud what you see.
And if you're outside.
Doing the same.
Or like I notice a green bush.
Or a round green bush.
But taking time to bring in that awareness towards it.
And if you need time.
Or you'd like to spend a little extra time you can always pause.
And come back to this after you spend time with each object.
Noticing it.
And stating it out loud.
And then next.
What are four things that you can touch.
Looking around.
Perhaps even walking around if that feels right.
Gently sliding your hand.
For each object.
What are four things that you can touch.
You could say for example.
I can touch this chair.
I can touch this grey chair.
Or I can touch the comforter that's on my bed.
Noticing the way the object feels.
The way it feels against your hand.
Any texture of the object.
And even temperature.
Perhaps it's I feel cool.
Green comforter.
That's soft.
Against my hand.
But taking time with each object to feel it.
Noticing it.
What it feels like against the hand.
You could even notice any sensations on the floor beneath you.
Or even the air around you.
As you bring awareness in.
And what about three things that you can hear.
Tuning in and listening.
This is a way to bring yourself to the present moment at any time.
But just noticing what you hear.
As listening takes focus.
Listen for traffic.
Children playing.
Birds chirping.
Or even indoor sounds like the furnace.
Or the air conditioning kicking on.
Is there music playing?
Or the TV background?
Or maybe there's a clock ticking.
You could also try to notice.
And bring non-judgment in.
Any space in between those sounds.
The space of silence is where that magic happens.
The pause.
Pause of awareness.
And just noticing each sound.
Whether it's in your room or if you're outside.
And then what are two things that you can smell?
Drawing in any scent.
Is there any smell where you are?
Perhaps there's some flowers nearby.
Perhaps food cooking.
Or maybe the scent of some soap.
Or cleaning product recently used.
Or if you're outside.
The smell of grass.
And if you don't notice anything distinguishable.
Perhaps naming something that you'd like to smell.
Perhaps it's that fresh cut grass.
Or maybe something freshly baked like some brownies.
Or cinnamon rolls.
Or an apple pie.
Or maybe it's the scent of perfume.
Just naming two things you'd like to smell.
And then lastly,
What is one thing that you can taste?
And perhaps that's something that's still on the tongue.
Like toothpaste from recently brushing your teeth.
Or maybe some orange juice from breakfast.
And if you can't really taste anything.
Naming something that you'd love to taste right now.
And saying that out loud.
What does that feel like?
Taking a moment.
Before you close out this practice.
To bring awareness to what it feels like to be here right now.
Having experienced the 5,
4,
3,
2,
1 method.
Bringing awareness to what arises,
Thoughts,
Feelings,
Sensations.
For they too are part of the present moment.
And deserve your attention.
So as this practice comes to a close.
Taking just a moment.
To tell what's here to be here without trying to push it away or change it.
Simply by bringing in another breath.
And settling with what's arising.
And when you're ready,
Allow this practice to come to a close.
Knowing that you can return to it at any time.
To bring a sense of grounding and awareness to the present moment.
