Welcome to this grounding sensory meditation.
One of the keys to being grounded in the present is to notice what you're experiencing in the present moment.
It's the aim of this meditation to help you to tune into your environment by using your senses.
You can use single sections of this meditation at any time during your day to have a mini break and refocus.
Let's begin by finding a comfortable position.
You can do this meditation sitting or laying down.
Settle in a comfortable position and bring awareness to your sense of sight.
Notice what's happening all around your space.
Notice colors,
Textures,
Movement and stillness.
Notice in your peripheral vision the parts of your space that you're not really looking at,
But you can sense are there.
Soften your gaze and become aware of your immediate area.
Notice colors,
Textures,
Objects,
Movement,
Stillness,
Light,
Shade.
Gently close your eyes and see if you can still see this vision in your mind.
Spend a few moments with this vision.
Let's begin by finding a comfortable position.
Notice colors,
Textures,
Movement,
Stillness,
Light,
Shade.
Notice colors,
Textures,
Objects,
Movement,
Stillness.
See if you can see this vision in your mind.
Notice colors,
Textures,
Objects,
Movement,
Stillness.
See if you can see this vision in your mind.
Move your attention to the center of gravity in your body.
This is usually just below your belly button,
But get a feeling for your center based on your position.
Rest your attention on this point and then expand your awareness outwards and notice any sensations.
Notice your sense of touch and how your feet feel on the floor,
Or your hands are resting,
Or the touch of your clothes on your body.
Notice if you feel any coolness or heat on your skin.
Notice your breath and what it feels like to be breathing in this moment.
Notice any body movements as you inhale,
Whether it be around your chest or your stomach.
Notice what happens when you exhale.
Take a few moments to check in with your sense of touch.
Thanks for watching!
Next,
Move your attention to your sense of sound.
Take this moment to listen to your space.
Place your attention on anything you can hear.
Perhaps you can notice sound weaving in and out of silence.
Listen deeper and see if you can become aware of any distant sounds.
Bring your awareness back to your space and notice the sound of your body.
You may like to breathe a little deeper to see if you can hear your breath.
Listen to you and your space for a few moments and spend some time with the subtle sounds in and around you.
Turn your attention towards your sense of smell.
What can you smell in your environment?
Perhaps there's something very subtle that you hadn't noticed until now.
Maybe you notice the subtle smell of a plant or something stronger like perfume.
As you settle into your sense of smell,
Deepen your breath and pay attention to your long,
Steady inhale.
Give your sense of smell the chance to notice even the tiniest detail.
Take a few moments to explore your environment through your sense of smell.
You may notice the subtle smell of a plant or something stronger like perfume.
Perhaps there's something very subtle that you haven't noticed yet.
Turn your attention to your sense of taste.
Notice if you taste anything.
Perhaps the faint remains of toothpaste,
A meal or a drink.
Something sweet,
Something bitter.
Spend the next few moments being drawn to the present through your sense of taste.
You may notice a faint,
A soft,
Soft smell.
Perhaps there's something very subtle that you haven't noticed yet.
Perhaps the faint remains of a plant or something stronger like perfume.
Perhaps there's something very subtle that you haven't noticed yet.
Now place your attention on your mind and observe any thoughts.
No need to label them,
You're just noticing.
Just as sounds come and go,
Thoughts also come and go.
In many ways our thoughts can be considered as a sixth sense.
Allow your thoughts to naturally flow as if you were watching clouds moving across the sky.
No need to hold onto them,
Just observe their movement,
Their ebb and flow for a few moments.
No need to hold onto them,
Just observe their movement,
Their ebb and flow for a few moments.
No need to hold onto them,
Just observe their movement,
Their ebb and flow for a few moments.
No need to hold onto them,
Just observe their movement,
Their ebb and flow for a few moments.
Now start to deepen your breath and gently move your fingers and toes.
Stretch and welcome the next part of your day.
As you move through the remainder of your day,
Remember your senses.
Your sense of sight,
Touch,
Sound,
Smell,
Taste and mind.
Allow your thoughts to come and go,
Just like the clouds moving across the sky,
And be aware of how you can use your senses to ground yourself in the present.
Take a mini break whenever you feel the need and enjoy your day.
