Welcome in,
This is Dani,
And in today's meditation I will guide you through a sensory journey to leave you feeling grounded and present.
Our senses absorb everything about the present space.
Everything happening around us is experienced by our touch,
Sight,
Smell,
Sound and taste.
When we feel disconnected,
Overwhelmed by the things to come or what has been done,
It helps to draw back to the present moment by turning into our senses.
Find a comfortable position lying down,
Close the eyes,
And take a deep breath through the nose.
Pause a moment at the top,
Slowly release it back out through the mouth.
Feel the air leave your body as you exhale.
Breath by breath,
Let all the tension melt away.
Invite yourself to fully arrive into this place.
There is nothing more you need to do,
Except be fully present with your senses.
With the eyes closed,
Notice the space behind the eyelids.
See the colours,
The flashes of light and patterns.
Begin to awaken that sense of sight as you imagine this as a blank canvas.
Visualise a serene environment,
Surrounded by nature,
A lush green forest,
A golden sandy beach,
A tranquil meadow.
Notice the colours that surround you,
The vibrant greens of trees,
Golden hues of sunlight,
Shimmering blue water,
Pops of colours from wildflowers.
Visualise the way light dances on the image,
Casting shadows.
Let the imagery deepen,
Bringing a vivid clarity to your vision.
Feel a sense of gratitude for your ability to see,
Even in the mind's eye.
Shift your focus to the sounds around you.
In the present moment,
Maybe a fan or distant siren,
Voices or the rustling of leaves trailing in on the wind.
Transport yourself back to your landscape,
Hear the gentle flutter of leaves,
Rhythmic crashing of waves,
Melodic chirping of birds in the distance.
Allow these sounds to envelop you,
Each moment becoming more distinct.
Imagine they are cleansing your mind,
Washing away the distractions,
Leaving only peace in their wake.
Now bring your awareness to your sense of touch.
Feel the surface beneath you,
Supporting your body.
Notice where your body meets the ground,
The weight of your limbs,
The temperature of the air on your skin.
Picture yourself reaching out into the imagined scene.
Feel the rough texture of tree bark,
The soft dampness of moss,
The coolness of fresh water over your skin.
Let these sensations anchor you into this moment,
Connecting you to the physical,
Tangible world.
Turn your focus to your sense of smell as you take a slow,
Deep breath.
Imagine inhaling the fragrance of your landscape,
The earthy aroma of soil in the forest,
The salty tang of ocean air,
The bright sweetness of blooming flowers.
Each scent you imagine brings a wash of calm through the body.
Let the fresh aromas fill you,
Nourishing your spirit.
Let's explore a sense of taste as you move your tongue in your mouth.
Imagine savoring something from your environment,
A ripe,
Juicy berry,
A sip of cooling,
Fresh water,
The crispness of a mint leaf.
These bright flavors blooming on your tongue.
Feel a richness of taste spreading through you,
Even if there is no physical flavor.
Notice the subtle sensations in your mouth.
You have engaged all five senses of sight,
Sound,
Touch,
Smell and taste.
Explore now the way your mind weaves it all together,
Painting a vivid and rich scene on that canvas in your mind's eye.
Feel gratitude for the beauty you created,
For the wonder of the mind.
And now,
Let everything be still.
As the images and senses drift away,
So too does any expectations,
Any judgment,
Any attachment to those places,
Those feelings.
With each breath,
The stillness grows.
Surrender to this sensation of release,
As you are ready to come back to yourself.
Take a slow,
Full,
Deep breath in through the nose,
And out through the mouth.
As you let sensation move through you once more,
Become ever more present in your surroundings.
Take the time to let the breath guide you back,
With each moment that passes,
Feeling more and more grounded,
Beginning to bring movement back to the body as you touch the thumb to the fingertips,
As you wiggle into the fingers and the toes and circle the wrists and the ankles,
When you feel ready,
Gently blinking the eyes back open to the space,
Remembering that you can come back to that landscape at any time.
You can come back to the present moment,
Simply by drawing your awareness to the senses of the body.
Thank you for joining me on this sensory journey.
I hope to see you soon.
