This meditation is known as Five Senses.
It is a mindfulness meditation used to assist you to be here now,
To bring you into the present.
It may provide a welcome retreat in the times when you notice overwhelm or anxiety,
Or when you feel challenged or unable to focus.
It can be done anywhere by tuning in to your own five senses.
Let us take a few breaths in and out together to begin to arrive at this moment.
You may close your eyes if you wish.
You are welcome here.
Are you ready?
Let us begin by breathing in and out through the nose to the count of four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Briefly hold the breath at the top of the in-count,
And then breathe out slow and steady.
Let's repeat that three more times.
That's it.
Gently open your eyes if you had them closed.
I invite you to notice five things that you can see.
Look around you and let your eyes be drawn to rest on one thing that you wouldn't ordinarily notice,
Like a shadow or a knot in wood.
What is that thing?
Exquisitely notice every detail.
Label it and move on to the next thing.
Allow your eyes to rest upon five things in this way.
You can pause the meditation while you do this if you would like to.
Next,
I invite you to notice four things that you can feel.
Bring awareness to something that you are currently feeling.
The coolness of your breath as it enters your nostrils,
For example,
Or the texture of your clothing against your skin.
Bring your attention,
One by one,
To a total of four things that you can feel in this very moment.
You can pause the meditation while you do this if you would like to.
I invite you to notice three things that you can hear.
Take a moment to listen.
What do you hear?
It could be distant voices,
The hum of an appliance,
The faint sounds of traffic from a nearby road.
Listen beyond the label to the quality or rhythm of the sound.
Let us take a moment to do this together.
Notice two things you can smell.
Bring your awareness to the smells that are around you,
Pleasant or not.
Perhaps the breeze is carrying a scent through an open window,
Or you can smell food cooking,
Or a familiar perfume.
What are those two things that you can smell?
Notice one thing that you can taste.
Focus on the one thing that you can taste right now,
At this very moment.
If you wish,
You can sip a drink,
Eat something,
Or simply notice the current taste in your mouth,
Or open your mouth to search the air for taste.
Stay for a moment and notice how you feel.
Take a deep breath in through your nose and let it go.
Have a wonderful day.
