Get yourself in a nice relaxed position.
We're going to go through the five senses and introduce the silent observer.
With your eyes closed,
Be aware of your sense of touch.
Notice whatever your feet are touching,
Your hands.
Notice the air touching your face.
As we go through the five senses,
Also notice what your mind is doing.
Pay attention to where your mind goes,
And it surely will.
Then come back to the present moment.
From the sense of touch,
We're going to go to the sense of smell.
As you breathe in through your nose,
Relaxing even more.
Breathing in through your nose,
Think about your favourite aroma,
Your very favourite smell.
As you breathe in through your nose,
Notice how you can almost smell your favourite aroma.
Take notice where your mind goes,
And come back to the present moment.
Now we're going to focus on our sense of taste.
As you roll your tongue around your mouth,
Think of your favourite food,
Your very favourite food.
Notice how you can almost taste it.
Pay attention to where your mind goes,
And come back to the present moment,
The here and now.
Now we're going to focus on our sense of sight.
Even though your eyes may be closed,
Visualise your very favourite place.
It could be somewhere you used to go on holidays as a child.
It could be in nature,
Near water.
Visualise your very favourite place.
See yourself there.
It's a peaceful place,
A happy place.
Just notice your thoughts,
And come back to the present moment.
Now we're going to focus on our hearing.
Probably the most powerful sense for bringing you back to the present moment.
In your mind,
Name five things you can hear right now.
As you were listening intently,
Notice how present you were,
Fully present in this moment.
As we went through the five senses,
The sense of touch,
The sense of smell,
The sense of taste,
The sense of sight,
And the sense of hearing.
Notice how you can be aware of all your senses at once,
Right now.
Be fully aware.
So who's doing the noticing?
It's what I like to call the silent observer.
It's that part of you.
It has other names,
Like sixth sense,
Gut feeling,
Intuition,
Soul or spirit.
The silent observer is that part of you which has been with you from the day you were born,
And will be with you till the day you die.
From this day forward,
Make your key thought,
Be mindful,
Use it as a trigger to pause and connect.
Be mindful,
Use it as a trigger to pause and be the silent observer.
Whenever you notice that you've been distracted by thought,
Come back to the present moment with awareness.
The silent observer is awareness,
Pure awareness.
Be mindful,
Use it as a trigger to pause and be the silent observer.
Be aware,
Use all your senses,
Especially the sixth sense,
Your intuition.
Be mindful,
Practice stepping back and observing your thoughts,
Rather than getting all caught up in them.
There's no need to dwell on them,
Fight with them,
Act on them,
Or try and avoid them.
They're just thoughts.
Be mindful,
And notice your thoughts,
Just like you notice everything around you,
Through your senses.
Touch,
Smell,
Taste,
Sight,
Hearing,
And awareness.
Be mindful,
Pause,
Connect.
The power of mindfulness is in the silence between your thoughts.
The more silence you can create throughout your day,
The more power will be added to your mindful practice.
Be mindful,
Pause,
Connect,
Practice being the silent observer.
Practice until mindfulness becomes part of your life.
Peace of mind and clarity of mind will follow.
Be mindful,
Pause,
Connect.
