Hi,
This is a 10-minute orienting to senses meditation,
A practice that can help you reconnect with your environment and your body through awareness of your senses,
Sight,
Sound,
And touch.
My name is Emily Warning,
And I'm a therapist,
Healer,
And somatic experiencing practitioner.
I want to welcome you here.
Wherever you are,
However you're showing up,
All of you is welcome here.
So let's drop in,
Take a minute to get comfortable.
Wherever you are in space and time,
It's important to land.
And all of us need something different to land.
So collect your tools,
Change your position.
You're welcome to do this sitting down or lying down on your back.
Anything you need to bring comfort,
Such as pillows or blankets,
Or special items that you'd like to bring with you to your practice today,
All of that is welcome.
We'll start with our eyes open,
And the invitation here is to start to look around your space and to notice where your eyes naturally gravitate.
Our bodies,
Our brains,
They lead us in the direction of what's good for us.
And so this simple practice of just looking around your space and finding what you like or what brings out curiosity in you,
Don't feel pressure to find that one thing.
Let your eyes be like magnets.
Let them bring into you what is meant for you.
And as you let your eyes wander,
Or maybe they find stillness somewhere in your space,
Invite a sense of inner knowing.
What do you notice when you slow down in this way?
Where do you notice the body softening or opening?
Do you notice settling?
Or maybe you notice energy when your eyes are open.
Whatever it is,
Just notice.
Notice how you notice.
Notice how the body communicates through sensation.
Connecting to your space through your eyes.
Next,
I'll invite you to pay attention and tune in to the sounds around you.
That includes the sound of this recording,
The sounds of your space,
And the sounds of your own body,
Your own breath.
And similarly to how we took in the space with the eyes,
I invite you to take in the space with your ears.
Notice what sounds call to you.
What sounds might bring curiosity or calm.
Maybe sounds that bring interruption.
And the invitation here is the same.
Just to notice how the body settles into the environment through sound.
As you're listening to the sounds around you,
Notice how the body settles.
Notice how sound brings you in or out of the moment.
Whatever it is,
It's okay.
Just coming back to sound and the impact of it on your body.
We'll transition now to orienting to touch.
To do this,
Just start by feeling into your environment through the points of contact between your body and whatever it's sitting or laying on.
Let the edges of your body meet the edges of the furniture of the floor.
Maybe you have access to something soft or something solid beneath you.
And feel that.
And again,
We just notice how the body orients to the environment through touch.
And although you might not be perfectly comfortable,
See if you can find touch that feels neutral to comfortable.
Perhaps it's you like the way your lower back is supported by the chair.
Or you can feel the connection of your hands to each other.
Whatever it is,
Observe the body connecting to the sense of touch and notice whatever you notice.
Notice how the body settles or maybe wakes up.
Just noticing your body orienting to the environment through touch.
And finally,
Reflect on your experience here for just a moment.
Notice which of these three orienting systems,
Sight,
Sound,
Or touch felt most supportive to you.
Which one helped you experience calm or presence or just made you feel the way you like to feel?
I'd invite you here to return to that sense,
Whether it be sight,
Sound,
Or touch.
And see what it's like this round.
Letting yourself orient to the environment in whichever way feels most comfortable and supportive to you.
As you do this,
I invite you to notice your body's response.
The body communicates through sensation Through practices like this we can learn what supports us and maybe what makes us out of body.
Just taking some time in these last final minutes to let your body settle.
And to feel connected to the moment through the senses.
You're welcome to stay here and continue this practice exploring orienting to the environment through senses.
I wish you well.
Until next time.
