Hello,
I'm Lisa,
The Life Coach.
Thank you for choosing this meditation with me.
Today we're going to do a quick and simple mindfulness and grounding meditation.
The purpose of this meditation is to bring you fully into this present moment.
I would like you to start by taking some deep and relaxing breaths.
So we're going to start with breathing in for two and out for four.
Okay?
So that will be in,
Two,
Out,
Two,
Three,
Four.
In,
Two,
Out,
Two,
Three,
Four.
In,
Two,
Out,
Two,
Three,
Four.
We're going to continue with this and we're going to take it a little bit deeper.
This time we're going to breathe in for three and out for six.
Okay?
And I'll count you in.
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Six.
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Six.
Now you can feel it and you're getting more relaxed.
We're going to take just one more set of even deeper,
The biggest,
Most delicious breaths you've taken all day.
So for an in count of four and an out count of eight.
Ready?
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And one more.
In,
Two,
Three,
Four,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Beautiful.
Perfect.
And now just allow your breathing to return to normal and just feel the oxygen and the energy and the tension that has just released from your body.
And now we're going to awaken our senses.
I want you to start by focusing on what you can hear right now.
What are the most prevalent sounds?
The sound of my voice maybe.
Perhaps an air conditioner or a television.
Maybe you hear people talking.
Whatever it is,
Just really focus.
No judging.
No thinking about the sounds.
Just letting them drift in and out of your awareness.
What do you hear?
And then I want you to move to your sight.
And if your eyes are closed,
That's perfectly fine.
Just notice what it is that you can see right now.
Do you see the blackness behind your eyelids?
Are there shifting colors in the darkness?
If your eyes are open,
What do you see around you?
Do you see walls?
Furniture?
Just whatever it is that you can see right now,
Just really focus on your sight.
And now I want you to shift to what it is that you can feel.
What are you feeling right now?
Maybe the weight of the body on the ground,
The bed or the chair.
Perhaps the way your clothes feel against your skin.
Maybe you're outside and there's a breeze.
Or you can feel the sun shining on your skin.
Whatever it is,
Just really focus on the body and the physical sensations of what you can feel right now.
And now I want you to switch to your sense of taste.
There's always some slight taste that we have in our mouths.
What is it that you can taste right now?
Maybe you had your morning coffee.
Perhaps the mint from your toothpaste.
Whatever it is,
Just think and focus,
Well,
Focus for a moment,
No thinking or judging,
On what it is that you can taste.
And finally,
Turn your attention to your sense of smell.
What is it that you can smell right now?
Can you smell maybe the shampoo off of your hair or the soap that you used?
Perhaps the detergent that your clothes are washed in.
Or maybe you're just noticing a lack of scent in the air.
Whatever it is,
Just focus for a moment on what you can smell.
And now what we're going to do is we're going to take all those senses and we're going to practice them,
Layering them,
Adding them together one at a time,
And just really feeling everything that is around us in this moment with all of our senses and just truly being present in our body and being human.
As human and present as we can be in this moment.
So I want you to start by allowing back into your awareness what you can hear.
Listen to the sounds around you.
Notice them as they drift in and out of your awareness.
Now while you're doing that,
I would like you to add to it your sight.
Again,
If your eyes are closed,
That's OK.
What do you see in the blackness?
Is anything moving?
Are there colors or shapes?
You're looking around the room.
What do you see?
And keeping that sense of hearing as well.
What do you hear?
And now I want you to add to it the layer of feeling and touch.
Notice the pressure and the weight of gravity on the body and the body on whatever surface you're resting on.
The feeling of your clothes or your hair.
Or the air on your skin.
And now we're going to add that level of taste as well.
What was it that you taste in your mouth?
Are you tasting the mint from your toothpaste?
Are you feeling the sensation of your tongue in your mouth?
Your clothes on your body?
The air on your skin?
And seeing the blackness or the colors or the room around you?
And hearing as the voices or the air conditioner playing its lovely white noise.
What is it?
Focus in on all those senses.
And finally add to that the sense of smell.
Noticing again what you smell in the room that you're in.
And just play with these senses and allow them to come in and out of your awareness all in unison.
We're practicing holding multiple,
Multiple things in one awareness.
It's a skill but it will come.
Just focus on all the different senses.
And just being human and being so present in this moment that you hear,
That you see,
You feel,
You taste and you smell all the things that are existing right now.
In your body and in this moment.
And now I want you to let go of that and slowly come back opening your eyes,
Looking around you,
Taking things in.
And remember that you are here in this present moment.
And this moment is all that you have.
Think about what you want for yourself in this moment to feel and to experience.
And go from this meditation with a sense of mindfulness and just awareness of the present moment.
And all the amazing things that are available to you right now in this one moment.
