Hello and welcome.
Together,
We are gonna practice an exercise that helps cultivate present moment awareness.
This five senses meditation is a mindfulness practice that involves bringing awareness to each of your senses one at a time.
This effort helps you ground in the here and now.
It enhances your sensory perception,
Allowing you to fully experience and appreciate your environment's richness.
This practice also promotes a sense of calm,
It reduces anxiety,
And it fosters a greater connection with yourself and your surroundings.
Let's pause and pull ourselves in this moment together.
Start by gently closing your eyes and bringing your attention to your sense of sight.
With the eyes closed,
Notice any colors,
Patterns,
Or shapes you see behind your eyelids.
Observe without judgment,
Simply being aware of the visual sensations available to you.
You may notice obvious visuals to begin with.
Can you redirect your attention towards less noticeable sights that you had allowed to previously escape your initial awareness?
What do you see?
And now shift your focus to your sense of hearing.
Tune into the sounds around you,
Both near and far.
Notice any subtle sounds.
Notice the silence between sounds.
Pay attention to the quality and texture of each sound without getting caught up in labeling it or judging it.
Maybe even hear the absence of sound.
And now bring your attention to your sense of smell.
Notice any aromas or scents in your environment.
It could be the smell of a nearby plant,
Food,
Maybe the freshness or staleness of the air.
Allow yourself to fully experience each scent as you inhale without analyzing or attaching any particular meaning to it.
Allow curiosity to guide you as you experience each smell or even the absence of smell.
Now let's shift your focus to your sense of taste.
Allow each taste bud to open.
Notice any lingering tastes in your mouth,
Any sensations on your tongue,
Sweetness,
Bitterness,
Neutral taste.
Simply observe the sensation of taste without engaging in thought.
Let the saliva fill your mouth as you consciously explore all tastes available to you.
Now bring your awareness to your sense of touch.
Notice the feeling on your body.
How does it feel to sit or lie on your surface?
Pay attention to any sensations on your skin,
The warmth or the coolness of the air around you,
Clothing rubbing up against you.
What about any internal sensations like your heart beating,
Cells transforming?
Observe the sensations without reacting,
Without trying to change them,
Label them.
Just notice them.
Now take a moment and combine all five of your senses.
Become aware of what you see,
What you hear,
What you smell,
What you taste,
And what you feel all at once.
Try not to create a story around your experience.
Be in the practice of simply noticing.
And once you feel satisfied with this observation,
You can shift your focus back to your breath and take three breaths with me now.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Final exhale.
Let all of your awareness of your sensations go and draw your awareness to the third eye.
Inquire within and ask yourself,
What is it I need to hear right now?
Open yourself up to hearing your inner voice,
Your intuitive self,
And uncover the guidance you seek with this new awareness,
With this new guidance.
Gently bring your awareness back into the space that you exist in right now.
Linger here just in the awareness.
Stay as long as you need.
I thank you for joining me in cultivating present moment awareness today,
And it's been a privilege to serve you.
