Welcome to our morning meditation.
This quick exercise will walk you through the five senses.
Although it's great to do this in the morning,
You can do this throughout the day to help you stay present and focused.
So when you're ready sit upright in your chair or lie down or even if you're walking or doing the dishes or doing something in your home.
This exercise works anywhere.
So we're going to start with the five.
Looking around you find five things that you can see and really hone in as you breathe deeply to the colors,
The shapes.
So we're looking for five distinct objects.
Could be something on your wall,
A picture,
A flower,
Maybe even just colors.
Finding something blue,
Purple,
Pink,
Red,
Black.
Breathing deeply,
Settling in.
Noticing how amazing color is and texture and shapes.
Seeing these objects and items as if you're a child for the first time.
How exquisite sight is.
Taking a deep long breath and now let's move our awareness to our hearing.
Finding four sounds.
Maybe the first one is close by you.
Within five feet.
Maybe you can hear the growling of your tummy.
My voice.
The heating,
The cooling,
Vents,
Plumbing.
Moving your awareness to a little bit further away and picking out a sound there.
Allow yourself to be in awe of the fact that we can hear vibrations and sounds.
Moving on to the next sound.
Trying not to let your mind create stories around it.
Hearing them fresh and for the first time.
Picking your third sound or maybe you're already at your fourth sound.
Breathing,
Softening.
Now moving your awareness to physical sensation.
Picking out three things you feel.
Noticing how the seat feels against the skin or the clothes or your feet on the floor.
The warmth of your hands.
Maybe a light breeze.
Feel these sensations and be so grateful for the sense of touch.
How amazing it is.
Our largest sensory organ.
The skin all over our body.
How magical.
Now noticing what you can smell.
Picking out two things you can smell.
If your mind has wandered use this time to take a deep long inhale and then exhale completely sighing it out.
Letting any other area in the body that needs to soften to do so.
Another long deep breath.
Inhaling the smells.
Picking out two of them and pairing it with our last sense.
Our taste.
Noticing what you taste in your mouth.
Breathing,
Softening,
Settling.
Rejoice in knowing we have our senses to help us stay present to reduce mind clutter and distraction.
Thank you so much for joining me for our morning meditation.
Until next time.
