Today,
We are going to practice using all five of our senses one at a time.
This will be a little like detective work.
Noticing what's in our surroundings takes practice.
Take a moment to bring movement to your body.
You can sway or bring circles into your upper body.
And whenever you are ready,
Find a comfortable seat with your head reaching to the sky.
Your hands can be by your side or on top of your legs.
We are going to focus on each one of your five senses one at a time.
We'll focus on what you can see,
What you can feel,
What you can taste,
What you can smell,
And finally,
What you can hear.
With your eyes still open,
Take a big deep breath into your belly and then let all the air out.
You can breathe naturally and look for three things that you can see with your eyes.
You can say these items out loud or think them.
Try to describe them,
Their shape,
Their color.
Now we'll take another big deep breath into your belly.
And as you let it all out,
You can close your eyes if that feels safe.
Notice where your body meets the floor or the chair.
What is your back touching?
Are your arms touching something?
Does it feel warm,
Fuzzy,
Or cold where your body meets the surface?
Notice all the points where your body meets the surface or the air.
You can keep your eyes closed or have them open.
We're taking a third big deep breath into your belly and then let it all out.
Notice if you can taste anything.
Perhaps you taste air or maybe the snack you ate a few moments ago.
What is it that you taste?
The fourth sense that we'll experience is smell.
Take another big breath into your belly and let it all out.
Gently breathe through your nose,
Noticing if you smell food being made,
Perhaps a pet.
Maybe you just bathed and you smell the soap.
What is it that you are smelling?
Finally we will explore what you can hear.
Take a deep breath into your belly and a deep breath out.
I invite you to close your eyes to focus on hearing if your eyes are not already closed.
Listen to what's around you in the room.
Can you hear anything in the room you are in?
What are these sounds from?
Can you hear noises outside of the room?
What are these sounds like?
Can you hear any sounds outside?
Take a moment to notice the sounds and where they are.
Now that we've gone through all of the senses,
Notice how you feel now.
Was there anything that you noticed going through this practice that you did not notice before?
Take one more big deep breath,
The biggest yet,
Into your belly and then let it all the way out.
I invite you to bring movement into your body and open your eyes if they were closed when you're ready.
Carry this awareness with you throughout the rest of your day.
You can bikes with these sounds from this.
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