Welcome.
In this practice,
We'll be taking in the environment around us through our five senses,
Being present in the place we are right now.
Doing so takes our focus from what's going on in our heads,
Our thoughts,
Stories,
Interpretation,
And orients our attention outward to the external world.
So let's start now as you're able to do so,
And if you choose,
Close your eyes.
Take a few mindful inhales and exhales at your own pace,
Casting focus for now on your breathing.
Bring your attention to where you are right now.
Be in this physical space.
Best you can commit to being here where you are being here now.
And let's prepare to tune into our senses.
And to do so,
Take two preparatory breaths together with me.
First breath,
Inhale and exhale.
Second breath,
Inhale and exhale.
Now open your eyes ever so slightly and take in two objects in your immediate visual field.
Note two objects in your environment,
Simply noticing.
Closing your eyes again.
And with me,
Take two transitional breaths.
Breathe in.
Breathe out.
Second breath in.
Now tune into the ears on each side of your head and notice two sounds you hear in your environment.
Just noting two sounds.
All right,
Two transitional breaths.
Go ahead and inhale in.
Exhale,
Another breath in and out.
Next sense is the sense of touch.
Observe two bodily experiences,
Maybe feeling your clothing or temperature in the air,
Being in your body here and now.
Notice two physical sensations.
Two transitional breaths on your own.
Staying in the here and now.
On your next inhale,
Take note of your smell experience.
Turning your full attention to your sense of smell.
You might notice that you don't smell anything distinct.
That's okay.
Just noticing.
Remembering your commitment to be in the here and now,
Take those two transitional breaths.
Turn your awareness to your mouth and note any tastes that might be present.
The last food eaten,
Toothpaste lingering,
Just noticing the experience of taste.
Being in the here and now,
Two transitional breaths.
Now bringing your whole self into the physical space where you are.
With all of your senses.
Doing what you need to do to begin to let go of the practice and stay present.
Could be opening your eyes or moving parts of your body.
Maintaining that presence wherever you are right now.
And in that presence,
Knowing that the practice you just did,
You engaged in the world.
You were a sensory being.
Casting your awareness keenly on your environment.
You practiced using yourself as a sensing tool.
You honed and sharpened your senses.
For some of us,
We get focused on our internal experiences.
We're in our heads,
We're in our pain,
We're in our screen,
Living inside our emotions.
And when we're in our heads like that,
The outside world may be there,
But we're not noticing it.
But just now you grounded yourself in your environment,
Your current reality.
You are right here,
Right now.
Thank you so much for your willingness to be present.
Wishing you peace,
Harmony,
And joy.
