Hi guys,
Welcome to your 7 day guided meditation course.
Today is day 2.
Today we are going to be focusing on engaging all the 5 senses.
My name is Neha Yogesh.
I'm so happy you're here.
If you haven't already done day 1,
You can finish the day 1 and then jump on to this practice.
You can do this practice seated in sukhasana or even lying down if that's something that you're comfortable with right now.
Again,
Gently,
Comfortably place the hands onto the knees or by your side if you're lying down.
Make your hips heavy and feel the support of the ground or the mat.
Take few seconds to just scan our body,
Trying to notice if anything is coming to the surface.
Trying to relax all of the body parts and cultivating ease with our body.
Getting ready for the meditation.
Slowly start becoming aware of your breath.
Just noticing how you're breathing,
How your breath is today.
Now slowly start deepening your breaths,
Deepening your inhales and exhales.
As we are continuing this practice,
Let there be softness and ease in the back of your mind.
We're not trying to put too much effort or pushing ourselves.
For the next step,
You're going to open your eyes and you're going to count five things you can notice around you.
It could be the colors around you,
Colors of the wall,
The plants if you have or any patterns on the curtains you have.
So anything that's alive around you,
You can notice the pattern or the color or the object itself.
Counting five things slowly,
Steadily absorbing through your eyes.
If you're sitting in a bus or a train,
You can probably notice five people around you.
As soon as you're done,
You can soften your eyes and completely close them.
We'll notice four things that you feel on your skin.
It could be paying attention to the palms on your knees if you're seated up or the connection between the palms and the legs of the mat or paying attention to the clothes that you're wearing or any of the textures that you're touching on the ground around you or even paying more attention to what's the air that's present around you.
Four things and make sure you're not hurrying with everything that you're noticing,
Savoring it a little bit for a moment.
Slowly move your focus towards your hearing.
Three things you can hear right now.
The first one is obviously my voice and any other sound that's present around you.
It could be people chirping or it could be traffic in the background or someone is speaking in the place.
It could be music playing in the other room or just even paying attention to the silence.
That's what is present.
And again paying attention but savoring it for a moment and moving to the next one.
Now slowly you're going to move towards your nose,
The smell.
Two things that you can smell in the room that you're in.
It could be a sweet smell of a fruit that's lying or a candle that you're burning or maybe even the food that's cooked has left some aroma around your place.
It could be anything that you can smell.
If you have plants,
The smell of the plants or if you have worn any perfume,
It could be smell of it.
Just savoring a moment.
Slowly moving towards the taste.
So you can feel one taste in your mouth.
It could be any sensation of any taste in your mouth.
It could be probably taste left behind from the meal that you had or if you have water just before this practice or coffee.
Anything that's present,
You don't have to really name it or label it.
Just noticing it.
Observing.
Now slowly turning your attention inward and if you can pay attention to one thought maybe that was lingering around as we were doing this practice.
Again not reacting,
Just trying to pay attention.
If there was one thought that was lingering around coming to the surface every time we were going from one sense to another,
Again we're not reacting,
Dissecting this thought.
Just observing.
Now slow and steady you're gonna relax your whole body.
Complete surrender to the present moment.
You can slowly wiggle your fingers,
Wiggle your toes just to come into awareness and taking few moments before we move out of this practice.
To notice,
To observe and also to pay gratitude for this moment,
For this practice.
You can get both the palms at the heart center and bow your head towards the heart's wisdom.
Take a big breath in and exhale everything out.
I hope you enjoyed this relaxing meditation and I'll see you on day three.
Have a good day.
