Hello,
My name is Mikayla.
Thank you so much for joining this mindfulness meditation.
Today,
We are going to focus on our senses and see if that can help us relax a little bit.
To get started,
Go ahead and find yourself a comfortable position laying on your back,
Sitting with your feet on the ground,
Or crisscross applesauce.
When you're ready,
Take a deep breath in through your nose,
Hold it for a moment,
And let it go through your mouth.
We're going to do this two more times.
Take a deep breath in,
Hold it for a moment,
And let it out through your mouth.
Once more,
Take a deep breath in,
Hold it for a moment,
And let it out through your mouth.
Allow your breathing to return back to normal.
Pay attention to your nose and your mouth and notice how the air goes in and out.
Notice the temperature of the air.
Notice the pressure,
The stream of air going in and out.
Feel any tingles,
Any light sensations.
And now bring your attention to your ears.
Notice what you can hear.
The sound of my voice,
The wind,
Your animals.
What can you hear right now?
No need to judge or to change.
You are simply focusing on what you can hear.
Bring your attention to your nose.
What can you smell right now?
What scents are around you?
Have you cooked recently?
Is there a candle burning?
Do you have some kind of aromatherapy around you?
Once again,
There's no need to judge or to try to change anything right now.
We're simply focusing on the sensations around us and right now we are focusing on the sensations in your nose and your sense of smell.
Bring your attention to your mouth.
Notice your tongue,
Your teeth,
And your lips,
Your whole mouth at once.
What do you taste?
Can you still taste your toothpaste or your coffee from this morning?
Maybe your lunch from this afternoon?
Maybe you don't taste anything at all.
Focus on your mouth and what you taste in your mouth.
Take a moment to notice what you feel.
Your shirt,
Your pants,
Your shoes.
Is something supporting your back or your sit bones?
Is there a breeze or a stillness?
Allow your mind to check in with your body and notice what physical sensations you are experiencing.
What is touching your body right now?
Take a deep breath in and a deep breath out.
Allow yourself to relax in this position for a moment longer to appreciate the relaxation that comes with mindfulness.
Feel the weight of your body and the sensation of gravity pushing down on you,
Holding you to this earth.
Take a deep breath in and a deep breath out.
Simply allowing yourself to relax in this moment.
Offer yourself some gratitude for taking a few minutes out of your day to meditate.
Thank yourself for practicing mindfulness and acknowledge that you have worked hard today in order to relax.
When you're ready,
Wiggle your toes,
Wiggle your fingers,
Roll your neck from side to side,
Stretch your arms in whatever way feels comfortable to you and bring yourself back to the present moment.
