Come into a comfortable position.
Noticing your breath.
Trying to keep the exhales slightly longer than the inhales.
Releasing any clenching or gripping of the muscles in your face,
Your shoulder,
Your hands,
Your feet.
Notice any thoughts or feelings that are coming up.
I want you to name and acknowledge it.
Whether it's excitement,
Joy,
Or maybe it's stress or anxiety.
Whatever it may be.
Just name this feeling that you have without any judgment.
Paying attention to your breath.
Gently begin to notice five things that you can see around you.
Try not to get overwhelmed.
You can even just focus on one object,
Something in front of you.
Notice the color,
The pattern,
The textures,
The shapes,
Or any imperfections you may notice.
Or maybe it's the way the light or the shadows hit the object.
Now repeat after me silently or aloud.
I see the clarity of the present moment.
Next begin to find four things that you can feel or touch around you.
And this can be simple.
Maybe it's feeling the ground underneath you.
Whether it's the mat,
The floor.
Notice the feel of your clothing,
Any contrasting textures.
Maybe feel different parts of your body,
Any bony structures,
Any soft areas.
Maybe you notice the temperature or the air on your skin.
Now repeat after me either silently or aloud.
I feel grounded and connected to the present moment.
Now begin to listen for three things that you can hear.
This can be as simple as the sound of my voice.
The background music.
Any specific sounds within the music.
Or maybe even it's the birds chirping outside.
The sounds of your pets.
Traffic passing by.
The wind blowing in.
Or any conversations around you.
Repeat after me either silently or aloud.
I listen for the calm in the present moment.
Now begin to notice two things that you can smell.
And if you're struggling to find something,
Maybe try to notice the scent on your own clothing.
Maybe a beverage near you,
A lotion,
A perfume.
Any flowers.
If you're outside,
There may be plenty that you can come across.
Or if you have a pet,
Maybe sneak in a cuddle so you can take in their scent.
Repeat after me either silently or aloud.
I inhale in the calm of this present moment.
And I exhale anything weighing me down.
Now begin to notice one thing you can taste.
If you have something edible or even just a beverage near you,
Try and take a small bite or a sip.
If not,
Just notice if you can recall the last thing that you tasted.
Maybe you notice any lingering tastes on your taste buds.
Repeat after me either silently or aloud.
I find calm and peace in the full awareness of this present moment.
Bringing your attention back to the breath.
Inhaling and exhaling with complete awareness of your breath,
Any feelings,
Your surroundings.
Keep your exhale slightly longer than the inhale.
Checking back in with the way that you feel.
Without any judgment.
Try and name this feeling or emotion again.
Maybe it's the same emotion or feeling or maybe it's different.
Whatever it may be without any judgment.
As you inhale,
Acknowledge this emotion.
And as you exhale,
Release the control it has over you.
You are the person in this present moment observing this thought or emotion.
And remain here with your eyes closed for as long as you need.
