Welcome to Meditation Rocks!
I'm Lucy.
Today's meditation is for focus and it's using all of our senses and it's an autumn themed senses meditation.
We're going to be using a soundscape with some sound effects for you too.
So get yourself very comfortable and I'll be right back.
So I'm a big fan of autumn and using my senses to be truly mindful and to celebrate the season.
So today we're going to use a soundscape so some sound effects that have been mixed together for you to focus on and to try and pick out what you recognize and perhaps embrace what you don't and hopefully this would be a nice focused led practice for you today.
So getting yourself very comfortable make sure your feet are flat down on the floor sitting up nice and tall if you want to give your shoulders and your neck a little stretch and of course you can and then bringing the hands down onto your lap or to your knees and eventually just closing the eyes or softening your gaze down.
And just taking these first few moments to give yourself permission to be here.
Allow yourself to stop,
To pause,
To breathe.
So taking some nice long and deep breaths noticing where you feel the breath within the body as you exhale allow softness a sense of relaxation.
So checking in with the feet grounding you checking in with the sit bones supporting you checking in with the hands connecting you and feeling your breath come and go.
Let's take three deep breaths together so breathing in through your nose and out through your mouth and then close your mouth and start to breathe in and out through your nose.
I'm just beginning to find a sense of peace and stillness or calm whatever you're looking for.
Let your breath come and go with ease.
So in a moment we'll begin our soundscape for you to tune into and just recognizing what you can hear and the images that come to mind using all of your senses in your practice today.
So we'll start with what we can hear at this time of the year.
So listen carefully and see what you can hear.
And some of the sounds might be close some of the sounds might be quieter further away.
Some sounds you'll recognize some sounds you won't.
Notice how you feel without any judgment about all of the sounds.
Just fully tuning in to the soundscape with your ears.
Let's take a deep breath and continue with the soundscape these are things that you might see around you during autumn.
I wonder if the pictures are popping into your mind but even more maybe some memories taking time to revisit using our eyes.
How do you feel about these sounds?
I wonder what the detail is that you can see in your mind's eye if anything at all.
Let's take a deep breath together.
Now we move to smells what might some of the smells of autumn be?
Maybe you can pull some from memory experience maybe the soundscape is inspiring you to imagine that you can take a deep breath in through the nose and smell some of these smells.
How do these smells make you feel?
So we're slowly going to move from smell to taste.
What might you taste specifically in autumn or at this time of the year when the weather gets cooler?
Take some time to remember to focus and to be here in this moment for you.
Let's take a deep breath and remove from taste to touch.
Imagine you're putting out your hand and touching something specific to autumn and this time of the year what would you feel through your fingertips?
Try and work to imagine your feeling,
Your touching.
And let's take three deep breaths together.
So just remembering and building a picture of autumn in your mind's eye now of things you can see and hear,
Smell and taste and feel.
And how do you feel with all of these things around you?
And then slowly allowing the picture to fade we can take three deep breaths together in through the nose and out through the mouth and just let your breathing go back to a comfortable rhythm.
Give the hands a little bit of a rub hovering the hands over the eyes taking a moment there before blinking the eyes open inside the hands and bring the hands down away from your face and I'm here.
I hope you enjoyed that senses autumn inspired meditation today.
Have a lovely rest of your day and I'll see you again very soon.
Bye for now.
