Presence Meditation

Let go of ruminations of the past and worries about the future with meditation using your five senses. This 5-minute guided meditation is designed to help you feel a greater sense of presence and calm. The audio is accessible and approachable for all levels.

Transcript

Hi,

I'm Liv.

Welcome to today's meditation.

In this practice,

We're going to tune in to our five senses of sight,

Sound,

Taste,

Touch,

And smell as a way to mindfully reset and connect with the present moment.

Connecting with these five senses is a great way to let go of any ruminations over the past or worries over the future and come fully into the present.

To get started,

I invite you to sit in a comfortable position and begin to take a few deep breaths in and out through your nose.

If you're comfortable closing your eyes or gazing downward,

You can go ahead and do that now.

Begin to tune in to the sensation of sound.

Notice the sounds in your environment.

Allow them to be a part of your experience rather than take away from it.

Tune in to the sensation of smell on your next breath.

Inhale through your nose and notice what smells exist.

Tune to the sensation of taste and note any residual flavors that may linger in your mouth.

Turn your attention toward the sensation of touch by placing your hands on your legs or rubbing them together to feel the touch of your skin.

And then,

Even with your eyes closed,

Notice the sensation of sight,

Any shapes or patterns or lights that you may see.

Continue to rotate through these five senses on your own time and imagine that you had to describe the sensation to someone who had never experienced it.

How would you describe the sounds,

The smells,

The taste,

And so on?

Come back to your breath as you're ready.

You can open your eyes as you're ready and take in your environment with full presence.

I'm Liv.

Thank you for practicing with me.

Be well.