Welcome to this five senses contemplation.
I'm Marianne DeCleer,
And thank you so much for joining me here today.
In this active seated practice,
You'll start with a quick body relaxation,
And then you'll go through each of your five senses,
Touching each organ that connects you to the world.
Your nose,
Your mouth,
Your ears,
And eyes,
And your skin through your fingertips.
This practice can help to build confidence in yourself and in your body.
It's also very calming.
Before we get started,
Take a moment to get into a comfortable seated position on a chair,
And know that you can change your position at any time during the relaxation.
Welcome any feelings,
Sensations,
Or images that may come up with kindness,
Non-judgment,
And a sense of new discovery.
Take this moment for yourself to connect within.
So sit with your back straight against the backrest of your chair,
And relax your shoulders.
Allow your arms to rest naturally on your thighs,
And align your head with your spine.
And you can close your eyes.
Relax the muscles in your face and in your neck.
Feel your shoulders dropping down naturally,
Being pulled down by gravity.
Release your arms,
Your hands.
Feel the muscles in your back relaxing.
Release the muscles in your chest and ribcage.
Feel your belly letting go and relaxing.
Relax your pelvis,
Your buttocks.
Release all the muscles in your legs and your feet.
And feel that your whole body is now fully relaxed.
Now bring your attention to your nose.
Start touching your nose with your hands,
Fingers,
And discover its shape.
Feel the presence of your nostrils,
And the air traveling inside your nostrils.
Feel the coolness of the air as you inhale,
And the warmth of the air as you exhale.
Gently relax your hands down onto your thighs.
And imagine the function of your nose in your body.
You breathe.
You smell.
Notice the scents and the smells around you where you are.
And now imagine lovely fragrances,
Perfumes.
Think about and breathe in all the things you love to smell.
Become aware of your nose and your ability to smell.
And now pay attention to your mouth.
Touch your lips with your fingertips and trace their outline.
Feel the presence of your tongue and your palate.
Run your tongue over your teeth.
Your upper teeth and lower teeth.
Become aware of your saliva and feel free to swallow if needed.
Gently place your hands back down on your legs.
Imagine the function of your mouth in your body.
You taste.
Think about salty,
Bitter,
Acidic,
Or sweet tastes.
And imagine delicious flavors,
Your favorite dishes,
Desserts,
Or drinks.
Become aware of your mouth and your ability to taste.
And now bring your attention to your ears.
Lean forward and rest your elbows on your legs.
And begin to touch your ears with your hands.
Feel the form of your ears,
The opening to your ear canal.
Place your palms over your ears and vary the intensity of the pressure.
Pay attention to the different noises and sound frequencies.
And now you can relax your hands down but continue to lean forward with your elbows on your legs.
Imagine the function of your ears in your body.
Bring to mind your favorite sounds.
Think about the music you love listening to.
Become aware of your ears and your ability to hear.
And now pay attention to your eyes.
While still leaning forward with your elbows on your legs,
Gently touch your eyelids,
Your eyelashes.
Feel your eyes in their sockets.
Imagine the function of your eyes in your body.
And place your fingers now on your eyelids and gently move your fingers over your eyes.
And notice the difference in color and brightness as you move your fingers.
And now relax your hands down on your thighs.
And sit up comfortably in your original position.
Imagine beautiful images and pleasant shapes.
Your favorite colors.
And your favorite stunning views that make your heart sing.
Become aware of your eyes and your ability to see.
Now bring your attention to the pads of your fingertips.
And imagine the function of your fingers in your body.
Start by touching your head and hair.
Continue down your face.
Notice all the shapes and textures.
Continue down to touch your neck,
Your chest.
Feel the difference in texture between your skin and your clothes.
Touch your belly,
Your pelvis.
Take your time.
And continue down your legs.
Noticing all the differences in materials and sensations.
And continue touching right down to your feet.
And when you're done,
You can slowly sit back up.
And think about the function of your skin and your ability to touch.
Imagine pleasurable textures.
Think about all the favorite things you love to touch.
And become aware of your fingers and your ability to touch.
And welcome the pleasurable sensations that your senses give you.
Observe your different organs that connect you to the world.
And develop your ability to pay attention to your sensations through your five senses.
Become aware of your senses.
And now I invite you to make a wish.
Imagine a positive thought for yourself or those around you.
And I invite you to integrate this wish into your body.
So first a little explanation and then I'll guide you through it.
Here's the explanation.
In a moment you'll breathe in through your nose while expanding the belly.
And then you'll bring this wish to mind.
And then you'll exhale gently through your mouth to diffuse it throughout your body.
Here we go.
Inhale through your nose and the belly expands.
Hold your breath and bring the wish to mind.
And exhale gently through your mouth to diffuse it throughout your body.
And take a normal breath when you're done.
Anchor these positive sensations.
And become aware of this wish which holds importance for you.
And now reconnect with the points of contact of your body.
Take a deep breath through the nose and exhale through your mouth to energize yourself.
Take a normal breath.
Begin to move your feet and your hands.
Maybe take a big stretch or yawn.
And the exercise is over so you can open your eyes.
And take a moment while you're still in this state of relaxation to think about what feelings,
Sensations or images came up for you during this session.
Remember that you can come back to this recording any time you want to contemplate your five senses and build confidence in yourself and your body.
Thank you once again for joining me here in this five senses contemplation.
I'm Marianne DeCleer.
