Welcome to this short and sweet guided practice,
A return to presence.
Take a moment,
Find a comfortable seat where you can slow down.
Begin by closing your eyes if it's safe to do so.
Bring your awareness into your body.
Take one slow breath in through your nose,
The slowest breath you've taken all day,
Allowing it to fill your belly,
To fill your chest.
And when you reach the top,
Hovering here for just a moment,
And then taking an equally long exhale,
Slow and controlled,
Let your shoulders drop down a couple millimeters.
Now I will invite you to bring your awareness to your sense of hearing.
What's the most prevalent sound in your awareness right now?
Name it out loud.
I can hear dot,
Dot,
Dot.
Taking another breath in through your nose,
Fill your belly.
Exhale with a sigh.
Allow your awareness to drift into your sense of sight.
Even with your eyes closed,
What can you see?
Perhaps it's simply the back of your eyelids and it's a hue of gray or pink.
Or maybe there's an image in your mind's eye.
Taking another breath in through the nose,
Fill your belly,
Fill your heart,
Clearing,
Exhale.
Bring your awareness to your sense of feeling.
What's the most prevalent tactile sensation in your awareness right now?
Repeat after me.
Repeat after me right now,
I can feel dot,
Dot,
Dot.
Taking a breath in all the way to the top.
Cleansing exhale.
Taking a breath in now,
Slowly through your nose and paying attention to what you can smell.
What's present in the air around you?
What can you smell?
Again,
Taking a slow breath in,
Paying attention to what you can smell.
And letting that go with an exhale.
Lastly,
Bringing your awareness to your sense of taste.
What can you taste?
And now for the fun part,
We're going to play a game.
Sensual Simitlnayti.
See if you can,
How many of your senses you can hold in your awareness at the same time.
As I say them out loud,
You bring your awareness to them and see if you can stack all of them together.
What can you hear?
What can you feel?
What can you see?
What can you smell?
What can you taste?
Hearing,
Feeling,
Seeing,
Smelling,
And tasting all at the same time.
Drawing the lens back on your awareness.
Allowing your focus to encompass all of your senses at once.
Taking one more slow breath in.
And a final cleansing breath out.
Much love.
