Hello and welcome to today's meditation.
My name is Laura Potter,
And I'm here today to guide you through a sensory grounding meditation designed to help you ground into the present moment by bringing your attention to your five senses.
This is a great practice for when your mind feels particularly busy,
Anxious,
Or distracted.
We'll start by coming into the present moment through breath awareness,
And then we'll move into what's known as the 5,
4,
3,
2,
1 method of moving through the senses.
Begin by finding a comfortable seated position.
Plant your feet on the ground or sit in a relaxed way.
Become aware of your breath.
Without trying to change it,
Just notice your breath flowing in and out.
Now,
Take a deep breath in through your nose.
And exhale out of your mouth.
Again,
In.
And out.
N.
And ow.
Now let your breath flow naturally.
Begin to bring your attention to your senses.
Starting with sight,
Start to notice five things that you see in the space around you.
Maybe you notice the rug under your feet,
A mug on the table,
The sky above.
Take a moment to notice these five things and name them out loud or in your mind.
Now begin to notice four things that you can touch,
The chair beneath you,
The fabric of your clothing,
The weight of your hands in your lap.
Begin to notice four things that you can touch and name them out loud or in your mind.
Begin to notice three sounds that you can hear.
Maybe cars driving by,
Birds chirping,
Your refrigerator humming,
Or the sound of your breath.
Name these three sounds to yourself and pay attention to what you hear.
Bring your attention to two things that you can smell.
The smell of the room,
Maybe coffee brewing,
Maybe you notice the fresh air outside.
Notice what two things you can smell and name them out loud or in your mind.
Begin to notice one thing that you can taste.
The last thing you ate or drank,
Your toothpaste lingering,
Or just the natural taste of your mouth,
And name them out loud or in your mind.
Take a deep breath in.
And exhale,
Release your breath.
Take a moment to notice how your energy feels in this moment.
Noticing if you feel any sense of presence,
Grounding,
Or relaxation.
You can come back to this practice at any point,
Whether by listening to this meditation or using the principles of the 5,
4,
3,
2,
1 method of sight,
Touch,
Sound,
Smell,
And taste wherever you are at any moment.
Take a breath in.
And exhale.
Take a moment to honor yourself for taking the time out of your day to be with your body,
Your breath,
And your mind.
Thank you,
And have a beautiful day.
