Welcome to our five-minute meditation.
Find a comfortable position either sitting or laying down.
Gently close your eyes if you're comfortable doing so or soften your gaze if you prefer to keep them open and allow your body to relax and settle into the present moment.
Take a deep breath in and let go.
Pay attention to any tension in your body.
Roll your shoulders back and soften your face.
Now allow yourself to be open to all three senses,
See,
Hear and feel.
Let your awareness move freely among visual,
Auditory and physical sensations.
Mentally note,
See,
Hear or feel with an even tone as each experience arises.
And stay with it for a couple seconds.
If you notice multiple senses at once,
Simply choose the one that feels most prominent and continue noting there is no right or wrong.
If your attention goes to the sea space,
You might observe the patterns,
Lights and colors behind your eyelids.
If your eyes are open,
Notice the objects,
Shapes and colors in your field of vision.
Mentally note,
See,
Each time you become aware of something visual,
Whether it's internal or external.
If your attention pulls you into the here space,
Listen to the sounds around you or within you.
Mentally note,
Hear,
Each time a sound catches your attention and stay with it for a couple seconds.
If your mind wanders,
Gently bring your attention back to the exercise.
This strengthens our equanimity.
If your attention falls into the field space,
This includes both physical sensations and emotional feelings.
Observe the sensation,
Mentally note,
Feel,
And notice any emotion or moods,
Whether they're pleasant,
Unpleasant or neutral.
By floating freely through these senses,
We're practicing sensory clarity by deciding in which category this sense falls into,
Whether it's see,
Hear or feel.
We're also practicing our concentration by staying with the exercise,
And we're practicing our coolness or equanimity to be okay with whatever arises.
And whenever you're ready,
Come back.
And whenever you're ready,
Come back.
