Hello and welcome.
This practice of orienting is best used when you're feeling a little ungrounded,
Uncentered,
Maybe feeling a little dysregulated.
And so we'll start by slowly looking around whatever room you're in.
Let your gaze move slowly as you take in the different colors and the shapes of your space.
Give yourself a moment to notice where the window is and notice the door.
You can look at the ceiling and look at the floor.
In a few moments give yourself time to notice five green objects in the room.
If you're looking around the room and there aren't any green objects,
You can just say to yourself,
There aren't any green objects.
A few moments to let your gaze slowly sweep around looking for five green objects.
Then notice four sounds you can hear.
Name them to yourself like the sound of cars passing,
The sound of the fan,
And so on.
Next,
Find three different textures for your hands to feel.
Maybe there is something nearby that's soft or scratchy or smooth.
Let your hands really take in and feel those different textures.
See if you can notice two smells in your space.
They might be really subtle or quite strong.
Maybe you can just identify one smell.
That's fine if it's the case.
We're just tuning in to our sense of smell.
And finally,
Notice if there's a taste in your mouth.
You might even try swallowing and see if that helps you tune in to any taste like toothpaste or coffee.
As we've brought the senses online,
Let's see what it's like to tune into the body.
You can bring one hand to your heart and one hand to your belly.
Letting your hands tune into the warmth of your skin or maybe the fabric of your clothing.
As you stay connected to the solidity of your body,
You can notice your breath.
Sensing if you can feel your body moving,
Responding to your breath.
Your body might expand a little bit on the inhale and soften a little bit on the exhale.
And after a few rounds of noticing the breath,
You might see what it's like to lengthen your exhale.
Let the exhale be a little bit longer than your inhale.
You might try swaying a little bit from side to side or forward and back.
And as you sway,
You're welcome to stay with the long exhales or you could try humming on the exhales.
So if you want to try a hum,
You can find an inhale.
Trying a few more rounds on your own,
Either long exhale or humming on the exhale.
In a few moments,
We'll start to bring our awareness back to our body.
Notice if there's any movement that might feel okay or even good.
Maybe rolling your shoulders or gently pressing your feet into the floor.
Taking a few moments for any movement you might want to try.
And soon you can bring your awareness back to the space.
If your eyes have been closed,
You might like to gently open them and start to look around the room just like we did when we started.
You might notice the sounds,
The textures,
Any smells,
Any tastes as you stay connected to your breath and your body.
Noticing again where the window is,
Noticing the door,
Looking at the ceiling and the floor.
And so as we begin to close our practice,
It might just take a few moments to notice if there have been any small or big shifts in your breath,
Your body,
Your mind.
And thank you for taking this time to care for yourself.
Wishing you an easeful day ahead.
