Sensing Into Presence

Are you feeling stressed or overwhelmed? In this short meditation, you will be guided to connect with your senses and your breath to bring you back to calmness and presence. These tools can be used whenever needed in your everyday life to support you in reconnecting with the present moment.

Transcript

The following meditation may be helpful if you're overthinking or feeling stressed or overwhelmed Take a moment to find a comfortable position Either lying down or seated in a chair or on the floor ensuring that your spine is Elongated and straight to allow a free flow of energy through your body allow your shoulders to drop away from your ears and Let the corners of your eyes and your jaw to soften You may like to keep your eyes open for a moment and gaze around the space that you're in noticing where you are in this moment and with a sense of curiosity and wonder Begin to notice the different colors and textures that exist around you Bring your awareness to areas of shade and light to the different objects and also to the space that exists between you and any objects or walls that are around you and Then when you're ready you might like to soften your gaze or close your eyes and Bring all of your attention into your inner world Taking a moment to notice how you're feeling right now to notice any sensations in your body any areas of tension or tightness or constriction and Also to notice any emotions that might be present for you at this time you might even like to place one hand over your heart and Take this opportunity to acknowledge any feelings or emotions that are present Allowing space for whatever is here to exist as it is in this moment And with your hand on your chest Bring your awareness to your breath and to the rise and fall of your chest as you breathe in and out feel into the sense of expansion with each in breath And to the sense of release as you breathe out Following the flow of your breath in and out of your body And the way that your body welcomes each breath so effortlessly And when you're ready Move your attention to the sensation of your body resting on the surface beneath you Feeling into the points of contact that your body is making with that surface You might like to press your body Into the floor or the chair and to feel into the sensation of pressure on your body as you do so notice the weight of your clothing on your body and The feel of the air on your bare skin and When you're ready Draw your awareness to any sounds that you can hear around you Noticing louder or obvious sounds and then tuning in to Quieter more subtle sounds Notice how each sound Effortlessly reaches your awareness and How there is a beginning a middle and an end to each sound you might notice the space in between sounds and the brief moments of silence that exists there And then moving your awareness to your sense of smell Perhaps taking a deep breath in through the nose And noticing if there are any lingering fragrances or sense around you or perhaps noticing the absence of smell and then bringing your awareness to your mouth and to your sense of taste and And noticing if there are any tastes remaining in your mouth Or again, If there is an absence of taste at this time Being with whatever experience is there for you at this moment in time and then Bringing all of your senses into your awareness at the same time Your sense of sight of Hearing your sense of touch taste and smell Allowing all of your senses to exist in your awareness at the same time to create this present moment experience and For you that might mean shifting your attention from one sense to the next or holding all of your senses in your awareness at once And you might like to remain here for a little while longer in this space that You've created for yourself And whenever you are ready take a moment to acknowledge this gift of space and time that you have given yourself and then gently open your eyes and Have a joyful day