Mini-Mindfulness Of The Senses

Mini Mindfulness of the Senses invites you into the present moment by bringing awareness to your five senses: sound, sight, scent, touch, and taste. When we connect with the senses, awareness naturally moves out of mind-wandering and into the flow of the eternal now.

This meditation was recorded beside a flowing river amongst the birds and the trees in the beautiful Cathedral Ranges in Victoria, Australia - known as Nanadhong, on Taungurung Country. We acknowledge the Taungurung people as the Traditional Owners of this land and pay respect to Elders past and present.

Transcript

Settling into a comfortable position,

And taking a few smooth breaths in,

Letting go,

Allowing your shoulders to relax,

Your jaw to soften,

Releasing any tension in your body.

And taking a few more breaths in here,

And as you let go,

Starting to settle into the seat beneath you,

Feeling yourself supported by the earth,

Fully supported here,

Inviting you to connect to your senses,

Just noticing what you can hear,

Noticing what you can see,

Noticing what you can smell,

Noticing what you can touch,

Noticing what you can taste,

Seeing if you can observe your senses with an attitude of curiosity.

There's nothing to change here,

Just allowing it to be as it is.

When we can tune into our senses,

It brings us back to the present moment.

Just taking a few more soft breaths in here,

Allowing yourself to ground,

Remembering that you can come back to your senses at any point throughout your day.

Your senses are always there for you,

Starting to bring some movement back to the body,

Rolling the shoulders,

Making any stretches that feel good,

And see if you can bring this sense of mindfulness of the senses back into your day.