Hello there,
I'm Lucero and this is a practice that helps you feel calm,
Focused and connected to your body through all of your five senses.
Before we start,
Make sure you have a safe place to walk around outside for the next few minutes,
Like your backyard or a park.
Stand up tall and feel your feet on the ground.
Stretch your arms up and take some deep breaths.
Maybe move around a little bit and just notice how your body feels right now.
Feel the temperature of the air on your skin,
The wind and sunlight.
Now take one step.
Breathe in and out.
Take another step.
Move slower than you normally would.
Slowing down helps you pay attention.
Just notice what it feels like being in your body and feeling your feet on the earth.
Now tune into your sense of sight.
What do you see?
Wherever you are,
You'll see a lot of things.
Look closer.
If you see a tree,
Can you see the texture of the bark?
Different colors of green in the leaves.
When you focus,
You notice much more than usual.
Can you find five things with your sense of sight?
Now tune into your sense of sound.
What do you hear?
Maybe there are some louder sounds very close to you,
Like my voice or a car going by.
What else?
Underneath those sounds,
Can you hear things that are softer or further away,
Like the wind or birds?
Just listen.
Find four things with your sense of sound.
Now tune into your sense of touch.
What can you feel?
Don't just think about what you can touch with your hands.
You feel with your whole body.
You can feel the air on your skin and the weight of your clothes.
You might feel the grass tickling your ankles.
Find three things with your sense of touch.
Now tune into your sense of smell.
Take a few breaths in through your nose and pay attention.
What do you smell?
Be curious.
Find two things with your sense of smell.
Last one,
Your sense of taste.
Can you taste anything right now?
If you just brushed your teeth,
You'd still taste your toothpaste.
If you just drank orange juice,
You'd probably still taste that.
See if you can find one thing with your sense of taste.
Now stand still for a few seconds and breathe.
How do you feel?
Do you notice anything you normally wouldn't pay attention to?
If you're with someone else,
This is a great time to share what you've discovered.
Thank you for spending time with me.
I'll see you again soon.
