This sensory awareness meditation is an invitation to bring your attention to the present moment,
To your body,
Yourself and your surroundings through your senses.
Wherever you may be,
Inside,
Outside,
Alone or with others in the space,
This is an opportunity to find a pause in your day,
A stillness to be with your different senses.
If you can,
Close your eyes or lower your gaze.
Take a moment now to be with your breath,
Taking some intentional breaths here.
And with each exhalation,
Feeling your body's connection to the surface upon which you are sitting,
Standing or lying down on.
Feel your weight on this surface,
Your distribution of weight,
Feel the full shape and posture in which your body is holding you.
Notice what parts of yourself are touching something else,
Making contact with the floor,
Grass or piece of furniture.
Notice how your clothing sits on your skin,
The sensation of its touch.
Notice how the air touches your skin,
Any sensations of cool or heat.
Allow your felt sense to run over your body and notice any areas of tension,
Of holding,
Of curious sensations.
And you're just noticing with a raised awareness.
And if you feel to make any adjustments or movements,
Allow your body to guide you.
I invite you with your eyes still closed to notice any sounds within you,
Your breath,
Your heartbeat,
Your belly.
And then to take your attention further out,
Noticing what sounds surround you.
You may even like to name them for yourself one by one,
Bringing them closer in and tuning others out.
As you breathe in and out,
Notice what smells you are aware of,
What smells you can pick up on.
And notice how this also tickles curiosity in your tasting sense,
What tastes are present on your tongue or the sides of your mouth.
Now I invite you to gently half open your eyes and allow yourself to notice with slightly blurred vision different colors and light that you're allowing into your field of awareness.
Slowly,
Gently opening your eyes further to take in the different colors and shapes around you.
You may like to focus on one particular item or area and take the time to notice the quality,
The texture,
The uniqueness of what you are seeing and moving your gaze now to choose something else to focus on and taking that all in.
Noticing how your body responds to what you are sensing.
Taking some intentional breaths now and saying to yourself any reminders,
Words of comfort or affirmations that will support you as you move through your day.
Go well.
