Welcome to five-minute mindfulness.
As always we're here for a good time,
Not a long time.
Today I have five challenges for you to complete in just five minutes.
So I want you to stop whatever you're doing and let's get mindful.
Now today's challenges are all about noticing your surroundings.
So you have a minute for each one of your senses to notice certain things.
To start with we're gonna notice what you feel.
So wherever you are get to open up your mind to observe the things you can feel.
We're looking for five things here.
So this can be something physical,
Maybe it's the feeling of the warmth in the clothing you're in.
Maybe it can be how your shoes feel on you for instance.
It could be how your hair feels resting on your neck.
Any one of these tactile sensations works.
Now you're about halfway through.
So if you felt a couple of things,
Choose a few more.
Just noticing how they feel,
Where you feel them.
Opening up this dialogue with your senses.
Alright great job.
Moving on to the second challenge.
I want you to note four things that you can see.
So if your eyes weren't open,
Open them now.
Look around the room and just pick out four things of interest.
Once you've selected them,
Just pay attention to them.
Notice the color,
Notice the texture of them and see if you can find something interesting about each item.
Just exercising those beautiful eyes of yours to notice things.
Great job.
Let's begin to see with our ears.
Now I want you to see if you can identify three sounds in the room.
Now if you got the headphones in,
That's okay.
Notice my voice.
Maybe notice the music.
Maybe notice the little sounds that I've added.
Just aware of three different sounds,
Frequencies.
As you become more and more aware,
All the different tones your ears can hear.
Maybe you can hear the traffic.
Maybe you can hear people even around you.
No right or wrongs,
No good or bad,
Just noticing.
Good job.
Moving along now.
Two things that you can smell.
So use that nose of yours.
Take a moment,
Notice if you can smell something in the ambience in the room.
And if not,
Feel free to grab something and bring it to your nose.
Wake up the sense of yours.
As it happens,
It's actually the oldest sense that humans have.
Two things that you can smell.
Maybe it's your perfume.
Maybe it's the tangerine on your desk.
Maybe it's the coffee that's right next to you.
Good job.
Last thing now,
Just one thing you can taste.
Now notice first if there's something that you can taste in your mouth straight away.
It's gonna be very subtle,
But just notice if there's something there.
Now quite often we don't notice anything there,
That's okay.
So again,
Feel free to sip a drink,
Put a mint in your mouth,
Take a little nibble of whatever you have to hand,
Assuming it's edible obviously.
Just become aware of what taste is in your mouth.
Notice it.
Embrace it.
Take note of where you taste it.
Alright,
Excellent work.
That is us done.
Your senses connect you to the world.
So keep using them until I see you next time.
Namaste for now.
