Opening To Your Senses

Our habitual pattern is to default into stories and thoughts. The other way to approach experience is through direct contact with our senses. In this simple yet powerful grounding meditation I invite you to open to your five senses - hearing, taste, touch, sound and smell - and notice how it affects your body and mind.

Transcript

Wherever you are right now,

I want to invite you to just take a moment to get settled in,

Taking a nice deep breath in through the nose and out through the mouth.

And just becoming aware of the ambient sounds that are filling the space around you,

Noticing the sound that is farthest away that you can hear.

And noticing the sound that is the nearest,

And noticing the sound of your breath,

And just seeing what effect this is already having on your body and mind.

And feeling any sensations of air,

Or perhaps warmth,

Coolness in your body.

You might notice the sensations of your legs,

Your feet,

Against the ground supporting you.

And if your eyes are closed,

You might still notice that it s possible to see.

There s a visual field,

Whether it s dark or light patterns,

Shapes.

If you d like,

You can even open your eyes for a moment and just noticing the colors,

The textures,

Sunlight,

Moonlight,

Artificial light.

And with the eyes closed,

Just taking a nice deep breath in through the nose,

Noticing any fragrances wafting through the space,

Any smells.

And just noticing how that affects your body and mind.

Opening up to your sense of taste,

Noticing if there are any flavors on your tongue from your last meal or drink,

If anything.

And just noticing how this affects your body and mind.

You might even experiment with taking a couple of deep breaths here,

Staying connected to your senses.

Noticing maybe that as more energy circulates,

You might feel more,

Your senses might be heightened.

Now I want to invite you to widen,

Open your awareness,

Not just the five senses,

But also the sense of just being in your body,

The sense of your mood,

Any emotions that are present,

Any thoughts that are present.

And now,

Just allowing for the entirety of your experience,

Opening yourself to all your senses,

Any thoughts,

Any feelings that are present,

And just allowing yourself to be the witness to experience.

And then after some time,

You can just take a moment to check in and just notice how the last few minutes have felt like and what quality of presence is here for you right now.

Knowing that you have access to the space whenever you take a few deep breaths.

Taking a few moments to just settle in and notice your experience.

Thank you.