Welcome to this meditation where we will bring awareness to your five senses.
First,
Find a comfortable seat or if you feel like you need to be walking during this meditation,
You can find a place where you're at ease,
Maybe in nature,
Surrounded by trees,
Mountains or the ocean.
Anything that feels right for you.
Bring your awareness to your breath.
Notice if you can find more expansion in the chest,
Side and back body,
In your belly and softening in the jaw,
In the shoulders,
In the hips.
Oftentimes when we become anxious is we are starting to think about the future.
We lose focus of the present moment.
We overthink.
What if we just reconnect to ourselves,
To our senses?
The sensation.
Starting this meditation with eyes open,
Look around you.
What do you see?
Keep breathing and keep your gaze soft.
Let's move to the sense of touch by noticing the temperature of the air going in your nares.
Do you notice the difference in your throat,
In your chest and belly?
Do you notice the temperature of the room or your ambient on your skin?
Can you smell anything?
If you're outside you may have a lot of different smell.
Try to focus on one at a time.
Same thing if you're inside in a room and there's other peoples.
Notice the sounds around you.
Starting with louder sounds and just noticing without keeping any attachment and changing,
Finding another sound and another one.
Maybe more quiet until you can come back to the sound of your own breath.
Maybe even to your heart beating.
And last sense,
The taste.
Can you taste maybe your saliva?
Maybe even the air?
And by connecting to your five senses,
You come back into your right here,
Right now.
And by slowing down your breath,
You slow down your thoughts.
With your next inhalation,
Shoulders rise.
And with your next exhalation,
Release everything.
Shoulders down.
Do that two more times.
Exaggerate the movement.
Inhale,
Rise.
Shoulders towards your ears.
And exhale down.
Relax.
One more.
Really high shoulders,
As high as you can.
And exhale it out.
Shoulders down.
Maybe you felt some circles with your elbows,
With your arms.
And if you have enough space,
The next round,
Arms will rise to the sky.
Big circle up.
Inhale.
And when you exhale,
Fingers brush on each side.
One more.
Inhale,
Rise to the sky.
Big circle of the arms.
And release down slowly.
Exhale.
One more like that.
Inhale,
Slow movement.
Your fingers are like paintbrush.
And exhale down.
With your next exhalation,
Chin dropped to the chest.
And roll your head right here,
Right shoulders,
Without raising your shoulders up.
Stretching the left side of your neck.
Tiny,
Tiny little movement to find more space.
And when you're ready to exhale,
Drop the chin down to the chest again.
And this time,
Left ear,
Left shoulder.
Same thing here.
Moving very slowly and mindfully to find the best stretch possible on the right side of your neck.
And slowly release with your exhalation.
Chin down.
Keep your chin low.
And place your palms into each other.
Connecting your thumbs.
Finding this connection between heart,
Mind and body.
Bring your right hand onto your chest,
Onto your heart,
Followed by the left.
Palms above each other.
And chin remains down slightly.
Feel proud of yourself for taking that 10 minutes of your day to relax.
To do nothing else but think about yourself and your well-being.
Good job and have a wonderful day.
