Welcome to this present moment meditation to support your connection to the here and now,
Where everything exists.
I'll be guiding you through a portal of mindfulness that focuses on experiencing awareness of the five senses.
You'll want to have a few things readily available to elevate the experience.
Light a non-toxic candle or incense,
Utilize an essential oil of your choosing,
Or have a fragrant flower handy.
Feel free to prepare your favorite tea or juice.
However,
None of these items are required for you to enjoy this meditation.
Sit comfortably in a chair,
On a cushion,
Or lie down.
Make sure your posture is relaxed.
Make sure your back is supported and long.
Let your hands rest gently by your sides,
On your lap,
Or in a mudra that feels natural.
Close your eyes if it feels safe and comfortable.
Otherwise,
Soften your gaze to a fixed point.
Take a few breaths to settle into your body and into this moment,
Noticing your natural breath without changing it.
Journey with me into a four-count inhale and exhale.
Breathe in 4,
3,
2,
1.
Exhale 1,
2,
3,
4.
Inhale.
Exhale.
Maintain the steady rhythm of your breath throughout this meditation,
In and out of the nose,
Or in through the nose and out of the mouth,
As you wish.
Bring your awareness to the top of your head.
Gradually move your focus down through your body.
Notice sensations in your forehead,
Eyes,
Cheeks,
Neck,
Shoulder,
Arms,
Chest,
Abdomen,
Legs,
And feet.
Just observe at your own pace without trying to change anything.
As you breathe,
Allow any tension you notice to soften and release.
Imagine each breath as a gentle wave that washes away tension and leaves relaxation in its wake.
With each breath,
Explore this mantra.
Be here,
Now.
I am here,
Now.
Bring your awareness to the smells around you.
If you have your flower or essential oil,
Utilize them.
Notice their quality without labeling them.
Focus on how you respond to the scent.
If you can't detect any particular smell,
Simply be aware of the absence of odor.
Guide your loving breath through the faintest sense in the air.
Breathe and linger.
Allow it to consume you.
Is there a specific smell that brings you comfort or joy?
Imagine it as vividly as you can and notice the sensations it evokes.
Shift your awareness to your sense of taste.
What can you taste on your tongue?
Spices from your tea or the citrusy remnants of your juice?
Slowly guide the tip of your tongue around your mouth,
Allowing it to caress your palate.
Notice the sensation.
Stay with your steady breath and perceive taste.
Feel free to slowly smell and drink your beverage.
Do so with intention.
Recall your mantra.
I am here now.
Visualize a calming image.
A serene landscape.
A color.
A shape.
Allow your ability to perceive images to take shape.
Notice the details of this image in your mind's eye.
Allow your inner creative to construct this world.
If nothing takes shape,
Just breathe.
Slowly blink open your eyes.
What can you see?
Observe your surroundings without attachment or judgment.
Begin the colors and shapes that catch your eye and move on.
Now close your eyes and observe the darkness.
Can you make out any shapes as you dwell in the darkness?
Breathe.
Become aware of your sense of touch.
What do you feel?
The surface supporting you?
The gentle breeze of air around you?
The fabric covering your skin?
Explore your sense of touch down to every detail.
Take your time.
Notice any sensations like pressure,
Warmth,
Fullness.
Take in the different textures.
If you feel cold,
Gently touch your skin.
Attune to your sensory responsiveness.
And how the touch lingers after your fingers have moved on.
Slowly.
Be here.
Now.
Listen acutely to the sounds around you.
Birds chirping.
The soft tunes of music playing.
The sound of rain.
Or flowing water.
The hum of your breath as you inhale and exhale.
The sound of my breath.
My voice.
Notice the sounds inside of the room,
Your container.
The sounds are coming from further outside and beyond.
Resist the urge to label or analyze.
Just listen.
Allow the sounds to come and go.
Observing their presence and absence.
Take it all in.
Stay here for as long as you like and simply observe your inner landscape.
This is a safe space to be present with yourself.
And to be present with your needs in this very moment.
The past,
Present,
And future exists with each breath.
Joy is found here.
Home is experienced here.
Stay here.
Be right here.
In time,
Which is energy.
In space,
Which is presence.
Ride the wave of your breath.
Allow yourself to be breathed.
Slowly bring your awareness back to your senses.
Reflect on the experience of being fully present to each of your senses.
Notice any changes in your awareness or feelings as you wiggle your toes.
And touch the pads of your fingertips to your thumbs.
Slowly.
And by slow movement into your body,
Do whatever feels natural.
How do you feel?
Now what do you think?
Try not to go back into autopilot.
Notice and remain present as you go about your day.
Learn to be responsive.
To attune to your senses and what they are telling you.
And if you find yourself slipping away,
You can always come back to your breath.
Inhale for a count.
Exhale for a count.
This is the space for you to always experience yourself as whole.
