Hello and welcome.
My name is Kelsey and I'll be guarding you through a sensory meditation today.
To start we'll find a comfortable seat.
You want to find a place where you can sit nice and tall.
The spine is a nice long line.
You can be comfortable in stillness for the duration of this meditation practice.
Once you find that place you'll let the hands rest in your lap.
You'll take the shoulders and roll them up towards the ears.
Then let them glide down your back.
You'll take a couple of deeper breaths than normal.
Really filling up through your lungs,
Out into the edges of your skin.
Starting to ground here into your body and fully inhabit it with your breath.
You'll start to let your eyes lose focus.
Flutter them a couple of times.
Then softly let them close.
You'll begin to just notice how you feel today.
Then start to become aware of sounds around you.
Just noticing here all of the different sounds.
We do so without labelling or trying to organise them in any way.
Noticing the layers of sounds.
Perhaps trying to identify what the farthest sound you might be able to hear might be.
You'll notice the sounds that are closer to you.
Just noticing the sound of your own breath.
Or maybe the rhythm of your beating heart.
Notice the colour of the light behind your eyelids.
Any residual tastes in your mouth.
The temperature and texture of your mouth.
Your top lip and bottom lip and the places where they rest on each other.
The smell of the air.
The temperature of the air as it enters your nostrils.
The places where your skin touches the space around you.
The temperature of you and the difference between that and the temperature of the air that touches your body.
The places where your body touches other parts of your body.
Your sit bones grounding you here in this space.
Bring your awareness to a place of everywhere and nowhere at once.
And notice what exists for you in this present moment.
Draw a deep breath.
You'll sit here as long as you like just noticing.
Taking in the waves of sensation.
And being in your own physical presence just as long as you like.
A bell will signal the end of this meditation.
Thank you so much for sitting with me and have a wonderful day.
