Welcome to your guided meditation practice.
Our senses are gateways to the present moment.
Today we will use them to settle into the present moment fully.
I invite you to get comfortable in a seated position of your choice.
You can close your eyes or soften your gaze.
Begin by taking few deep,
Slow breaths,
Allowing each inhale to fill your lungs with fresh air,
And each exhale to release any tension or stress you may be holding on to.
Deep breath in,
And slow breath out,
Letting go.
Gently bring your attention to your body.
Feel the points of contact between your body and the surface beneath you,
Your feet on the floor,
Your buttocks on the chair or ground,
Feeling grounded and supported by the earth beneath you.
Notice any areas of tension or relaxation within your body.
Allow yourself to fully feel whatever arises,
Accepting each sensation with curiosity and openness.
Feel the taste in your mouth,
Maybe taste of toothpaste,
Coffee,
Recent meal.
What is the taste of this moment?
Notice the fabric of your clothing against your skin,
The sensation of the air against your face.
You're sitting on a chair or on the ground,
Breathing.
Become aware of the space you are in.
Are you in the nature,
Your office,
Bedroom?
Even with your eyes closed,
Notice if the space around you is dark or light.
Can you hear some sounds around you?
Notice any sounds that arise in your environment,
Whether they are subtle or prominent,
A barking dog,
A stomach rumbling,
A clock ticking,
Traffic outside,
Birds singing,
A car engine,
Any sound.
Notice how each sound arises and fades away,
Just like our thoughts,
Feelings,
Sensations,
The passing moments of our lives.
Can you scent and feel the space of the room you are in?
Is it fresh,
Humid,
Cold,
Warm?
Notice any scents lingering in the air.
Allow yourself to be with your experience,
Whatever it is.
How are you feeling in this moment and space?
Explore listening to and feeling the entire moment-to-moment experience with your senses fully open.
There is a beautiful quote by Buddhist teacher Pema Chodron,
This very moment is the perfect teacher,
And lucky for us,
It's with us wherever we go.
For the last couple of minutes,
Allow yourself to fully experience each moment as it arises,
With openness,
Curiosity and acceptance.
Take a deep breath in,
And a slow breath out.
Whenever you feel ready,
Gently open your eyes.
I hope you take with you the sense of peace and presence that you cultivated during this practice.
I invite you to practice this throughout the day.
Engaging your five senses will help you calm your mind,
Regulate your emotions and experience presence.
