Hi friend.
Today we are going to use our senses to help ground us in the present moment,
Sending messages of safety to our brains and nervous system.
This practice will be most effective if you're in a space or a place that feels safe for you,
Where there is no actual threat or danger.
It can be especially helpful if going inwards to connect to your body feels overwhelming.
I love this practice for when I've been stuck doom-scrolling and my eyes feel kind of frozen in place or for when I'm stuck in my own mind ruminating on the past or projecting into the future.
As we go through the practice,
Notice if there is one particular sense that feels the best for you or the most effective.
And of course if any part of the practice does not feel good for you,
Please listen to your body and stop.
That's what we're learning to do here above all else is listen to our bodies.
So take a moment to settle in and get cozy before we begin.
We'll start by engaging your sense of sight.
So take a moment to let your eyes gently wander around the space you're in.
Allow them to take in the colors,
The textures,
And the shapes around you.
Notice if there's anything in your surroundings that you particularly like.
Maybe it's a vibrant color,
A familiar object,
Or something with an interesting pattern.
Notice something that is blue.
Notice something that is round.
Observe what feels familiar in this space.
Maybe there's something you haven't noticed before.
Let your head slowly turn so that you can take in the entire space 360 degrees at your own pace.
Let your eyes move in their sockets but don't force anything,
Just be really gentle.
As you do this,
Check in with your body if that feels okay.
Notice if anything has shifted.
Maybe you're breathing,
Your posture,
Or a sense of ease.
And there's no need to force anything,
Nothing that you have to get right here.
Just observe.
Now let's shift your attention to your sense of hearing.
Notice what you can hear right here and now.
Let the sounds really come to you and land in your ears rather than feeling like you're having to strain or search to hear them.
Begin with sounds close to you.
Perhaps there's a hum of a nearby appliance or the rustle of fabric,
Or the sound of your breath,
Or the sound of my voice.
Now let your awareness expand a little further out to take in some more distant sounds.
Maybe you hear the faint murmur of traffic,
Or birdsong,
Or the wind.
See if there are any sounds that you find pleasant or soothing and take a moment to let those sink in.
And again,
Notice the impact of this in your body if it feels okay.
Does anything shift for you in your breathing,
In your posture,
Or in your felt sense?
Now bring your awareness to your sense of smell.
Are there any scents in the air nearby?
Perhaps the scent of a candle,
A flower,
Or the faint smell of the air itself.
If you don't notice anything,
That's okay too.
Simply let your sense of smell rest in this moment.
If it feels natural,
You might also notice any lingering taste in your mouth.
This could be subtle,
Like the taste of a recent sip of water or tea.
Finally,
Connecting to your sense of touch.
Notice what you can feel with your body.
Begin with what's beneath you,
The surface you're sitting or lying on.
Is it soft or firm?
Smooth or textured?
Let your hands explore the objects around you.
Seek out interesting textures or things that feel pleasant to touch.
Maybe there's a soft blanket,
A cool surface,
Or even a furry pet,
If you have one nearby.
Take your time to really notice these sensations and the way they feel against your hands.
And one final time,
If it feels okay,
Notice the impact of this in your body.
Has anything shifted?
Does anything feel more at ease?
Do you feel more present?
Whenever you feel ready,
Gently releasing the practice,
Allowing your senses to relax,
Taking another look around the room,
Maybe gently moving your body if that feels good,
And carrying on with your day,
Knowing that you've anchored yourself in this moment of safety and presence.
