Hi and welcome to this guided meditation.
This meditation you will use your senses to feel more grounded and at peace.
So please go ahead and settle yourself in a quiet location free of distractions.
And you'll start by just noticing the breath.
Not really doing anything to change the breathing.
Just putting your attention and focus on the breath.
Noticing the natural inhale and exhale as your breath enters and leaves your body.
So you'll start this senses meditation with a sense of touch.
I want you to notice how your body is supported by whatever you are sitting on.
Whether you are on the ground,
A meditation cushion or a chair.
Just notice how your body makes contact to whatever is supporting you right now.
Next I'm going to have you bring awareness to your feet and how your feet are making contact to the ground.
And if you are wearing shoes or socks just notice your feet inside the socks or shoes.
Now I'd like you to bring your awareness to your clothing and just become aware of how your clothing is resting on your body.
Just for a minute in this awareness of the sense of touch.
Now you'll bring your awareness to the sense of sound.
So what I'd like you to do now is just notice any sounds that you hear outside of the building you are in.
You might not notice any and that's fine.
See if you can bring your awareness to the sounds outside of the building.
Next I'd like you to bring your awareness to the sounds inside the building.
If you are at work or at home with other people you may hear a conversation or subtle noises.
Just bring your awareness to any of the sounds you hear inside of the building.
Now I'd like you to bring your awareness to the absence of sound.
Also just the space between any obvious sounds that you hear.
Stay in the awareness of hearing the sounds for a minute.
Now I ask you to tune in to the sense of sight.
What I'd like you to do is just look around the room where you are and identify five colours that are either neutral or in some ways pleasing to you.
Next I'd like you to identify three different surfaces that have different textures.
For example you might notice the flat and smooth wall or maybe the flat and smooth surface of a glass of water.
Just notice different textures.
Now finally I'd like you to notice three different shapes.
Just look around the room and notice different shapes that you see.
To end this meditation please take some deep breaths and start to move slowly your hands and your feet and legs.
And whenever you feel prepared you're ready to go on with your day.
