5 Senses Meditation To Ground Yourself To The Present Moment

This is a simple mindfulness exercise using the 5 senses to notice what you are experiencing right now. It can be used at any time, but is particularly useful when you are feeling overwhelmed, anxious and stressed. In difficult times, you can use this meditation exercise to bring yourself back to the here and now and to ground yourself to the present moment.

Transcript

So welcome to the five senses open awareness meditation.

This meditation can be used to ground your mind and your body to the present moment,

Especially when you feel overwhelmed or overly stressed.

During this meditation,

Rather than focusing on the breath or movements of our body,

We will shift our attention to each of our senses one at a time,

Becoming curious of what we are experiencing in the present moment,

Using our senses to notice things that we often overlook.

We will also spend some time in open monitoring,

Allowing all that is happening around us to enter our mind without judgment.

If the mind wanders at any time,

Just gently bringing your attention back to your breath or any of your five senses to ground you.

Let's begin by getting into a comfortable position,

Sitting or lying,

Whichever is comfortable.

Gently closing your eyes or keeping them open with a soft gaze.

We'll begin with a few deep breaths,

Taking a deep inhale through the nose and a slow exhale through the nose or the mouth.

One more deep inhale and a slow exhale all the way out.

Now one more deep breath in and hold at the top.

So in,

Hold,

And a slow exhale out as you let all of the air out.

One more deep inhale,

Hold at the top,

And a slow exhale all the way out.

And now returning your breath to its natural rhythm,

Trying not to change it in any way,

We'll begin by shifting our attention to our ears and our senses of hearing.

With your eyes gently closed,

Diverting your full attention to the sounds and the noises around you at this time,

Noticing if there is any sound that grabs your attention,

But also noticing any noises or sounds in the background that may be easily missed.

Not judging any sounds as good or bad,

Just being with these sounds for a moment.

Perhaps noticing subtle sounds like the ticking of a clock.

Perhaps the sound of traffic or cars in the distant.

Perhaps conversations in your house in the distant,

Maybe music.

Maybe noticing the sound of the wind if you're outside,

Or the brushing of the leaves.

Noticing any birds that are chirping.

Noticing what you are hearing currently.

Maybe noticing the sound of the air as it travels in through your nostrils and out through your teeth.

And out through your nose or mouth.

Perhaps you don't hear anything specifically,

Or you may hear a general background humming.

Maybe becoming aware of the silence around you if you're not hearing anything specific.

Whatever the case,

And whatever you are hearing,

Just noticing these sounds for what they are,

Not judging them in any way.

If your mind wanders,

Just gently coming back to this practice,

To either your breath or through any sounds.

And now shifting your focus to your second sense,

Your sense of touch.

Bringing your full focus to the different sensations around your body.

Perhaps by starting with your hands,

Noticing where your hands meet the bed,

The chair,

Your lap,

Wherever they may be.

Maybe noticing any fabric of your clothes against your hands or arms.

Or noticing your clothes around your entire body that you may have not noticed.

And perhaps noticing the contact of your feet against the floor.

The sensation of your footwear or socks around your feet.

Noticing how your feet make contact with the floor,

The ground,

The bed,

Wherever it may be.

Becoming aware of how the ground is holding you up.

Noticing how the chair may be holding you up.

If you are outside,

Perhaps you may notice a gentle breeze or wind brushing past your skin.

Noticing any other sensations in your body that may be affecting your body.

Noticing how your body is moving around your body.

Noticing any other sensations in your body around your skin,

Around your face,

Your hands,

Your fingers.

Noticing any temperature changes throughout your body.

If there is any warmth or coolness,

Any areas that are stiff or tight.

Just being curious of whatever you are sensing in this moment.

Not judging any sensations right now.

If your mind wanders to any problems,

Any worries that you may have,

Just gently bringing your attention back to your sense of touch.

Now shifting your attention to your sense of smell.

Noticing if there are any aromas or smells in your room where you are.

Perhaps perfume,

Perhaps the smell of any skin products.

If you are outside,

Noticing the smell of the grass or leaves or flowers,

Noticing the smell of the earth.

Perhaps you don't smell anything specifically at all.

That is also okay.

That is the case.

Just noticing the air as it enters your nostrils and as it exits the nostrils.

Noticing how the air entering the nostrils is a bit cool and the air exiting the nostrils is a bit soft.

And the air exiting the nostrils is a bit warm.

And then when you are ready,

Changing your focus of attention to your sense of taste.

Focusing on sensations of your tongue.

Noticing if there are any specific tastes that capture your attention,

Perhaps of the food you have recently eaten.

Maybe the taste of your gum or mint.

You don't have any specific tastes.

Just noticing your tongue in your mouth,

Your saliva or any other sensations that you may have.

If your mind wanders at any point,

Gently bringing your attention to your sense of taste or your breath or any of the other five senses that may have hooked your attention.

And now gently opening your eyes.

And with a soft gaze,

Bringing your full focus to your sense of your sight in your eyes.

Seeing what is in front of you as it is.

Without labeling any object or items in front of you,

Noticing any particular shapes that you see.

Any textures,

Any patterns,

Any vibrant colors that you notice.

But for this moment,

Using your sense of vision and bringing a sense of curiosity to whatever you are seeing in front of you.

Perhaps noticing objects in your room or space that you may have not noticed before.

Perhaps there is an object that has grabbed your attention that you may have not noticed with so much focus.

Perhaps seeing objects as if you are seeing their shapes and colors for the first time.

Maybe noticing any photos,

Any pictures in your environment.

Noticing any room lights or the sunlight as it enters your eyes.

But just for a few moments,

Diverting your full attention to your vision in your eyes.

If your mind wanders at any point to any thoughts or any worries,

Any checklists that you may have,

Just gently bringing your full attention to your eyes or the noises and the sounds around you.

If your eyes were open,

Now gently closing them just for a few moments.

And then expanding your attention to your entire body.

And all of your other senses.

Letting any of your worries for the future or the past go and bringing yourself fully to the present moment.

Letting any and all of the sensations come to you without stopping them or resisting them.

Without judging them.

Perhaps just gently labeling whatever you are sensing.

Maybe a sound,

A smell,

A taste.

Something that you feel with your hands or your feet.

Now gently guiding your focus back to your breathing.

And bringing your awareness to your entire body as you feel the natural rhythm of the breath as it moves through the body.

In and out of your body.

Noticing how the body expands as you breathe in and how it relaxes as you breathe out.

Now,

As we come to an end of this practice,

Sending a sound to your body,

Sending a sense of gratitude for the different senses that allow us to perceive the world that we currently live in.

Thinking each sense for how it enriches our lives in the way we interact with the world.

And how each sense allows us to interact with the world.

And how each sense allows us to interact with things and the people that we love.

Also reminding yourself that you can use this meditation practice at any time your mind feels overwhelmed or if your body feels tense.

And reminding yourself that your breath and your five senses are always with you to ground yourself to the present moment.

Now,

You may gently open your eyes.

Coming back to the room.

Coming back to this moment.

Thank you for joining.