Mindfulness Meditation

You focus your mind on the present moment as you experience all of your five senses deeply. Observe them qithout judgement and awareness. Clear your mind, reduce stress and cultivate a calm during this practice

Transcript

Welcome to my mindfulness meditation.

Find a quiet place where you can sit for the next 10 to 15 minutes.

Close your eyes and take a few deep conscious breaths,

Completely present in this moment.

Let's start with the sense of touch.

Take a moment to notice how your clothes touch your skin,

How your body touches the chair or the floor,

Does it feel cool or warm,

How's the air on your face and hands?

Fully notice all of these sensations.

Now,

Let's move on to the sense of smell.

Breathe deeply through your nose and notice what you smell.

Is it the scent of fresh air or the smell of wood or the aroma of tea or coffee in your cup?

Wherever you are,

Take a few deep breaths and just smell.

Now for the taste.

You have to open your eyes and if you have something to drink or eat nearby,

Take a sip or a bite and really taste it.

If not,

Try to remember the taste of your last food or drink.

Is it sweet or salty,

Maybe sour?

Now,

We turn our attention to our hearing.

What sounds can you hear?

Perhaps the humming of the fridge or singing of birds outside,

Maybe crackling of a candle or maybe it is all quiet.

Try to identify each sound and listen to it fully.

Finally,

We gently rest our gaze on a point in front of us and open our eyes.

What do you see?

Notice the colors,

The shapes,

Patterns and textures around you.

Look at every detail and absorb it fully.

Now let go of all these sensory perceptions and bring your attention back to your breath.

Breathe in and out deeply in gratitude for this wonderful experience of mindfulness.

When you are ready to end this mindful meditation,

Take another deep breath in and gently standing upright.

Close your eyes and now carry the sense of calm and awareness into the rest of your day.

Thank you for joining me.