Welcome to this guided meditation where you will tune into your senses and cultivate more mindfulness,
Presence and stillness.
Let's begin.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a few deep breaths,
Inhaling through your nose,
And exhaling slowly through your mouth.
As you inhale,
Fill up the belly and the chest,
And as you exhale,
Feel as if you're letting everything go.
Inhale,
Feel your body expanding with the breath,
And exhale,
Sighing it all out.
One more breath yourself now,
And relax now,
Back into the normal rhythm of your breath.
Now start to feel a wave of relaxation start to wash over you,
Melting away any tension as it flows slowly down your body,
Starting at the top of your head,
Over your forehead,
Eyes,
Cheeks,
Mouth and jaw,
Relaxing your shoulders,
Chest,
Arms and hands,
Releasing your lower back,
Belly and glutes,
Relaxing your thighs,
Your calves and toes,
Your entire body now feeling relaxed,
Heavy and at ease.
Start to notice where your body touches the ground or the support beneath you.
Notice where different parts of your body are touching other parts of your body.
On your skin,
Notice the touch of your clothes and the touch of the air around you.
Notice all the touch points,
And hold your awareness here for a moment.
Now bring your awareness inside your mouth.
Notice what you can taste.
Perhaps you feel your taste buds tingling as your tongue searches for flavour.
Maybe it's sweet,
Maybe it's savoury,
Or maybe it's nothing at all.
Whatever it is,
Just notice what you notice.
Now focus on what you can smell.
Perhaps there's an aroma in the room,
Or a faint smell on your skin or on your clothes.
Or maybe there's no smell at all.
Just be present to what your experience is.
Now notice what you can hear.
Perhaps first focus on your immediate environment,
Sounds in the space you're in.
Now cast your awareness to sounds further afield.
Outdoors perhaps.
Use these sounds to ground yourself into the present moment.
Now bring your awareness to your eyes and your internal vision.
Paint an internal picture of the external space around you.
Perhaps it's the room you're in.
Visualise the space and any objects or structures.
Slowly move your focus,
Taking in more of the space.
See if you can picture the full 360 degree space around you,
With you in the middle.
Now you've visualised the immediate space around you,
Expand your vision to now include more space around you.
Perhaps it's other areas of the building you're in.
Perhaps it's space outside.
Objects,
Buildings,
Nature.
See it all.
Keep expanding your vision outwards,
Further and further.
See how far you can go.
Watch it all unfold.
Wherever you are now,
Pause expanding your vision.
Start to slowly draw your vision back in towards you.
Watch the edges of the scene slowly dissolve into blackness as you bring your vision in,
Closer and closer.
Move through different views or spaces one by one,
Until you're back in your immediate surroundings,
Everything else dissolved away.
Now imagine the final structures or objects that are close to you dissolve away,
So that all that is left is you,
Surrounded by blackness in all directions.
Rest here in this vast,
Empty space.
Just be here,
At peace.
After your next exhale,
Start to bring your awareness back to your body,
Back to the space around you.
Sense how you feel,
And bring some gentle movement to your body.
Let's take one more slow,
Deep breath.
And when you're ready,
You may slowly open your eyes.
