This is a five senses meditation.
I invite you to get into a comfortable position.
You can sit up or you can lie down.
Whatever feels best to you.
We'll begin by settling in.
So noticing where your body touches the ground.
And feeling the ground holding you up and supporting you.
Just letting yourself settle in.
Letting your body relax.
Noticing what's going on in your mind.
And just letting those thoughts flow through.
Clearing your mind to focus on this meditation.
Bringing your attention to your breath.
And just following your breath as it goes in and out.
Noticing if you're breathing through your nose,
Your mouth,
Or both.
Noticing how deep your breaths are.
How long your inhales and exhales are.
Noticing what parts of your body are moving as you breathe.
And then moving your attention to your ears.
And just taking a few moments to listen.
Maybe you hear noises from your own body.
Maybe you can hear your heart beating.
Maybe your breath as it moves in and out.
Maybe you hear your digestive system at work.
Maybe you hear some sounds in the room.
Outside of the room.
Whatever they may be,
Just taking a moment to listen.
And then moving your attention to your eyes.
And even if your eyes are closed,
You still see something.
So if your eyes are open,
Just noticing what you see.
Whatever that may be.
If your eyes are closed,
Noticing what you see.
Maybe it's patterns.
Maybe different colors.
Maybe shades of grey.
Maybe you can even see your eyelashes.
And then moving your attention to your nose.
And just noticing any scents in the air.
Maybe the room you're in has a scent.
Maybe there's a scent coming from the window.
Maybe there's a scent on your body.
Your shampoo.
Your soap.
Maybe your clothes have a scent.
Just noticing.
And then moving your attention to your mouth.
Taking a moment to notice any taste in your mouth.
Maybe you had a snack or a meal.
You can still taste it there.
Maybe the taste of toothpaste or mouthwash.
And not judging the taste.
Just noticing what that taste is.
And then moving your attention to your skin.
Noticing the skin on your body.
Maybe you notice different temperatures,
Different places on your body.
Maybe you feel sensations.
Tingling.
Itchiness.
Maybe the different fabrics on your skin.
From your pants,
Your shirt,
Your socks.
And then bringing your attention back to your breath.
And once again,
Just following your breath as it moves in and out of your body.
Noticing how deep your breaths are.
How long the inhales and exhales are.
What parts of your body are moving as you breathe.
And then beginning to notice where your body touches the ground.
Feeling the ground holding you up and supporting you.
And even if your eyes are closed,
You can still sense the room.
You can feel the ground underneath you.
Sense where the ceiling is.
Sense where the walls are.
Maybe you hear some noises in the room.
Maybe you see some light through your eyelids.
Bringing yourself back into the room.
Back into your body.
Maybe wiggling your fingers and toes.
Maybe making some other gentle movements that feel good to you.
And then when you're ready,
Taking your time to open your eyes.
Thank you.
Thank you.
