This five,
Five and five exercise is about putting our attention on what we can sense and perceive in the current moment to build more capacity for presence and consciousness right here,
Right now.
It's a practice we can use throughout our days to be more present and enjoy our lives.
Let's start out with a few deep breaths,
Inhaling deeply,
Filling the lungs and consciously releasing and letting go.
And now let's bring our attention to the sense of listening.
Just notice what you can hear right now.
Notice sounds in the distance.
Notice sounds closed in.
And you don't really need to think about what you're listening to.
Just listen like you'd listen to the rain,
Sounds arising and falling.
And just notice about five sounds you can hear.
They'll keep changing.
Let's see if there's five different things you can hear right now.
Maybe you can hear your breath.
Maybe some sounds in the distance.
And if there aren't quite five,
That's fine,
Just listen to whatever you can.
And now we're going to shift to the sense of feel against our skin.
And so now scan your body and just notice different areas of pressure or warmth against your skin.
Maybe where you touch a seat or the floor or where your clothes touch you.
Just noticing different sensations against your skin.
And now notice about five different things you can feel against your skin.
And you don't need to think about what you're feeling.
Just be with sensations of pressure or warmth or vibration.
And sense those.
Just feeling vibrating sensation at about five different areas against your skin.
And now we're going to shift to the sense of vision.
And with your eyes open and looking downward,
Just notice the sights and the light and the textures flood into your eyes.
And you don't need to think about what you're looking at.
Just gaze like you'd gaze at a sunset.
And allow seeing to happen all on its own.
And now notice about five different things you can see.
And just gaze at those five things.
Watching them.
Looking.
And just be with the sensation of looking.
And now we're going to shift and in an easy,
Relaxed,
Non-pressured way,
Go ahead and try and keep as many of those 15 things in your awareness as you can.
Don't pressure yourself to do this perfectly.
No one can pay attention to 15 things at once.
And so your attention will cycle between the different sights and sounds and feels.
And so for the next 60 seconds,
Try and pay attention to as many of those sights,
Sounds,
And feels as you can for 60 seconds.
So sights,
Sound,
And feel right now.
Allow your attention to be in all 15.
And then releasing from that,
Return in your attention to your breath.
You can use this five,
Five and five exercise at many moments throughout your day to thread a little more conscious awareness,
A little more presence into your life.
You could do it for 60 seconds each time you sit down or are waiting or open a computer.
There's so many moments you could just stop and let a little more consciousness and presence flood in by putting your attention on your senses.
