Hi and welcome to this guided meditation for calming the mind in any setting.
We'll be bringing our awareness to all five of the senses to relax the mind and bring our awareness into this present moment,
Relieving stress and anxiety.
Start by finding a comfortable seat,
Soften the gaze,
Resting the eyes about two to three feet in front of you,
Keeping the eyes open but soft,
Open all the senses,
Remain aware and alert.
Breathe naturally,
Allowing the breath to flow in through the nostrils and out through the nostrils,
The breath coming in and the breath going out.
Now let's deepen our awareness of the senses.
Five.
Identify five things you can see,
Gently name each of these items silently in your space.
Identify these five physical things you can see.
Four.
On your next inhale,
Identify four things you can touch.
Feel the textures around you,
The warmth of your skin,
Maybe the softness of the fabric on your skin,
The coolness or warmth of the surface that you're sitting on.
What can you touch?
Three.
Identify three things you can hear.
Become closely aware to the sounds in the environment,
External noises,
The cars softly driving by outside your window or even the rhythm of your breath.
Identify three things you can hear.
Two.
On your next inhale,
Identify two things you can smell,
Whether subtle or strong.
Become aware of the scents around you.
Identify two things you can smell.
One.
Identify one thing you can taste.
Acknowledge the taste in the mouth without judgment.
Now bring the awareness back to the breath.
With all awareness,
Calm and focused,
Allow all of your senses to be open.
You may close the eyes if you'd like.
If the mind starts to wander,
Simply bring the awareness back to the breath,
The natural breath in through the nose and out through the nose.
And now in your own time,
Whenever you feel ready,
Gently bring the awareness back into the physical space.
Whenever you feel ready,
You may gently and softly flutter the eyes open.
Take a moment to appreciate your heightened awareness and calmness.
Carry this sense of presence with you as you continue throughout the rest of your day.
Remember you can return to this practice whenever you need a quick and effective way to relieve stress and cultivate calmness.
Thank you for practicing with me.
Namaste.
