Welcome back to the five minute meditation challenge.
Today is day three,
Our sense of smell.
Now this sense is often disregarded until we notice something unpleasant or pleasant but there's just as much importance in neutrality of smell.
So as we practice today you may not notice a distinct smell and for many of my clients who live in New York City that's a good thing.
But being aware of what smells are and the experience of smell and noticing when judgments arise simply allowing and experiencing.
So we begin by finding a comfortable seated position and then deepening our breath.
The inhale expansive and allowing the exhale letting go.
The inhale expansive and allowing the exhale letting go releasing.
And if you're breathing through your nose as we begin this practice of smell it's winter you might be congested.
Can you bring awareness to that without judging it?
Allowing whatever the experience is to be your experience.
But bring attention and awareness to the nose.
What is the smell of this present moment?
What is the smell of this present moment?
Perfume.
A pet.
Food.
Do you notice your own smell or the smells of those around you?
If there are smells that are present notice if judgment or labeling has arisen.
I like this.
Don't like this.
And if there are no identifiable smells sitting with the neutrality the absence simply watching the breath and the air go in and out of the nose.
And if there was an aroma present notice if it's still present if it's faded.
Or if it's gone entirely.
The experience of smell just like any experience will not last forever.
We observe it we note it we let it go.
Observing noting letting go.
