Hello and welcome.
This is a meditation designed to bring you back into your body,
Into the present moment,
Through your senses.
Start by allowing yourself to get comfortable in your space.
And take a deep breath in through your nose.
Let your chest and belly rise.
And an open mouth exhale out through your mouth.
Let it go.
We'll take two more like that.
Take a full breath in through your nose.
Take your time.
And an open mouth exhale.
Sigh it out.
See if you can let something go.
Last one.
Biggest breath in through your nose.
Fill.
Feel your ribs reach away from each other.
And open mouth exhale release.
Now start to draw your awareness to your sense of sight.
You can do this with your eyes open or with your eyes closed.
Just observe what you can see around you or on the backs of your eyelids.
And try to stay out of your thinking mind.
There's no need to label or identify what it is that you see.
Just focus on the experience of seeing.
Now draw your awareness to your sense of touch.
Notice what you can feel right now in this moment.
And again try not to label it.
Try not to name it.
Just notice how it feels.
Be present with the experience of feeling.
And perhaps you start with the things that you can feel on the surface of your skin.
And then start to notice the sensations that you can feel within your body.
Now draw your awareness to your sense of hearing.
Notice the sounds that you can hear.
Starting with what is loudest or closest to you.
And gradually expanding that awareness to the sounds that are smaller,
Softer,
Or perhaps further away.
Try not to name them.
Just notice.
And once you've tuned in to all of the sounds around you,
See if you can hear them all at once,
All together.
Now draw your awareness to your sense of smell.
Notice what the air around you smells like.
Allow this observation to invite perhaps some deeper awareness to your sense of taste.
Again we don't need to name it.
Just notice what you can taste in your mouth right now.
And be really present with this sense.
Now see if you can hold some of your sensory experiences together.
Observing sight.
Observing touch.
Taste.
Being present in your body.
And we'll end how we started with three unified breaths.
Take a full breath in through your nose.
Feel your chest and belly rise.
Exhale,
Release.
Settle into your space.
Full breath in through the nose.
Last one long,
Strong,
Steady breath in.
And a long,
Strong,
Steady breath out.
You might start to bring some small movements to your fingers and toes.
And gently blink your eyes open.
Your physical body,
Your senses,
Your breath,
Is a doorway into the present moment.
That is available to you at any time.
I hope you have a wonderful rest of your day.
Bye for now.
