Hello,
I am Tegan Campia and thank you for choosing to reconnect to the natural world through meditation.
We will jump right in to experiencing the natural world through our olfactory senses,
So our smell and our taste.
Again we are here in our sit spot.
Feel free to pause this recording and head there if you need to.
To help us arrive fully,
We will start with a quick body scan.
This is just a way for us to touch in and notice each part of our body in turn and start to get us into our sensing and noticing part of our mind.
So we are going to start with the crown of our head,
Your forehead,
The back of your head,
The sides of your face,
Right and left,
Your face,
Your throat,
Your shoulders,
First your right arm,
Your bicep,
Your elbow,
Your forearm,
Your wrist,
Your hand,
All five fingers,
And your left arm,
Your left shoulder,
Your left bicep,
Your left elbow,
Forearm,
Wrist,
Hand,
All five fingers,
And your chest,
And your belly,
And your upper back,
And your lower back,
And your pelvis,
And your right butt cheek,
And your left butt cheek,
And your right thigh,
Knee,
Shin,
Calf,
Ankle,
Foot,
And toes,
And your left thigh,
Knee,
Chin,
Calf,
Ankle,
Foot,
And toes.
And as we are fully arriving here,
Feel your breath wherever is most present for you in your body.
And try and change it,
But just be with it how it is in this moment.
Simply shifting your focus to the sense in the air,
Letting all the smells hit you at once.
Now,
Noticing the strongest smell.
And the faintest smell.
And coming back to smelling the combination of scents.
How do these scents smell all together?
Notice the quality.
Is it sweet or stinky or is it cold out so there's very little to smell?
Maybe just the snow.
And if there's not a lot to smell,
Be with the absence of smell and see what that's like.
And if your mind wanders off or starts offering silly judgments,
Just come on back to the back to being with your sense of smell.
If this is super pleasant or if you just want to be here longer,
Feel free to pause the recording.
We're going to now move on to taste.
And now we can try to taste anything on the air.
Open your mouth slightly and breathe normally.
Are there any tastes that are coming to you on the breeze?
Or maybe you haven't been able to brush your teeth quite yet.
Be with that if that's the case.
Or are there any sensations that are meeting your tongue?
Maybe it's cold or it's rainy.
Just be fully curious about what you can pick up with this sensory tool.
And if you are void of sensations,
Try taking short little sips of air and breathing them out.
This one is challenging and a bit silly.
But we can be with the attempt and the play here.
Feel free to stay here as long as you like.
Smelling or tasting the air.
And slowly we are coming out of our meditation.
Maybe giving your body a little wiggle,
A little shimmy,
A bit of movement.
What surprised you about this practice?
What quality or presence are you bringing into your day?
And let yourself slowly wander back home.
Maybe taking a new route or adopting a different type of stride.
I am Tegan Campia and thank you for reconnecting to nature with me today.
