Hello everybody.
Welcome to meditation where we are resetting your five senses using breath and mindfulness.
I invite everybody to sit in a comfortable position with hands gently resting on your knees.
Make your hips very heavy and feel the support of the ground or the mat that you're sitting on.
Lengthen the spine and lift your chin slightly to look straight.
Roll your shoulders away and gently you can close your eyes if you wish to.
Become aware of your breath right away.
Drop in,
Check in with your breath.
Just start noticing your inhales and exhales without altering them or putting any effort to change them.
Take couple of more breaths on your own and now slowly deepen your inhales and exhales.
Make sure there is some softness in your breath,
In your body when you're actually becoming aware of inhales and exhales.
Slowly if you're closed your eyes open them out and notice five things around you.
Wherever you're sitting you could be noticing the objects around you,
The colors that you're wearing,
Any plants that's around you.
Count five things that you're noticing around you.
Once you've got the five things look at all of them and then glance little far away from all these objects and then slowly soften your eyes and jaws and completely close your eyes.
We'll take one more breath cycle.
Inhale and exhale all the air out.
Now notice four things that you're feeling on your skin.
Either it could be palms on your knees,
The softness of the pants that you're wearing or even the ankles touching on the feet,
The feet on the mat and if any breeze is around you,
Anything that you can feel on your skin.
If a cold air is passing by,
Four things that you can notice that you can feel on your skin.
Make sure your eyes are still closed.
Let's move on to three things that you can hear around you.
If you can listen to any voice,
Any birds around chirping away or you can even listen to your own breath inhale,
Inhaling and exhaling.
Listen to any three things around you.
It could be the wakers passing by,
It could be dogs,
Any pets barking or trying to get your attention.
So three things that you can hear and slowly try to deepen your inhales and exhales.
Now slowly let's focus on two things that you can smell wherever you're sitting.
So it could be some incense that you're burning,
Some candles or if there is any aroma in the air,
If you have cooked some lunch,
If you can smell food.
So anything that you can smell,
Two things,
Notice them or if there are any fruits lying around,
Any aroma that's around in your place where you're sitting.
Take a big inhale and exhale to soften your jaw,
Your shoulders,
Still feeling the support of the mat,
Lengthening your spine and inhales and exhales flowing in and out.
Now pay attention to the taste in your mouth.
Any sensation or any taste that's in your mouth,
Just observe if you can find something that's from earlier that you had any food or you know just like maybe you had like water.
So just any taste that you can get,
Observe it,
Don't get too attached to it.
At the same time see if any thoughts are passing by when you're paying attention.
If any thoughts are passing by,
Try to be an observer of them.
Let the thoughts flow by like you're standing at a platform and looking at the trains passing by,
You're not trying to catch every train.
So just look at the thoughts,
Let them pass by,
Get back your awareness to your breath,
Your sitting bones,
Your palms on your knees and just take deeper inhales and exhales,
Three cycles of inhale and exhale.
Slowly you can start moving your fingers,
You can soften your gaze and try to open your eyes slowly if you have closed them and gently bow your head.
We conclude our meditation.
You can do this meditation anywhere you are,
You're traveling,
You're in a train,
You're at work,
So just take a quick break to reset and come back.
It brings back your focus,
If there are a lot of thoughts rushing in it helps you slow down.
Make this a habit to come back to this meditation whenever you feel like you need that reset,
Like for eight minute reset in your day.
It's a great meditation you want to do at the end of the day just when you're trying to wrap up your day and then ready to go to bed.
It was a pleasure guiding you through this meditation.
See you very soon.
Namaste.
