Hi,
I'm Viona.
This practice is a simple way to bring yourself back into the present moment by reconnecting with your five senses.
Anxiety and worries often pull us into the past or the future,
But when you tune in to what you can see,
Touch,
Hear,
Smell,
And breathe,
You return home to this moment right here,
Right now.
It only takes a few minutes and you can practice it anywhere,
At your desk,
Before bed,
Or any time you feel stressed or carried away by emotions.
Welcome back home.
Let's begin.
Begin by sitting down comfortably or lying down if that feels better.
Start by looking around you first or simply you can look on the screen.
Just to notice five things you can see.
This is our sense of sight.
You might see the light in the room,
The shape of shadows,
Or the colors of a wall,
Or a small detail you hadn't noticed before.
There's no need to judge or analyze.
Just recognize what is here with you in this moment.
You might even name them quietly.
I see green.
I see a rectangular shape.
I see a plant,
The green leaves.
Whatever you see in front of you,
Just trying to recognize them and let go of your judgment.
Let's be here for five to sense our sight.
As we settle into the present moment through sight,
Notice your body.
If you're sitting,
Sit a little taller.
If you're lying down,
Allow your body to soften even more.
When you are ready,
You can close your eyes.
Take a deep breath in and exhale.
Breathe out.
Letting go.
Even with your eyes closed,
Notice what you see right now.
Maybe there are some colors,
Patterns,
Or just darkness.
Try to relax your eyes.
Let them rest.
If you see the darkness,
Simply be with them.
Use your breath to relax the muscles around your eyes.
You may bring a smile to your face and inhale at the same time.
As you exhale,
Relax the eyes.
Relax your shoulders.
We are shifting our senses to touch.
Notice four things you can feel.
It might be the ground or chair that is supporting you.
The fabric of your clothes that is in touch with your skin.
You may also bring your palms to your heart center,
Just on top of your chest.
As your palms slowly moving up and down or in circle,
However you want.
Sense how your palm is in touch with your heart,
With your body.
We shift our attention to listen.
The sense of hearing and feeling.
Anything you can recognize in the sounds.
Maybe there are some cars passing by.
Perhaps the sounds of the birds or even just the silence between the sounds.
Take a moment here.
Recognizing anything you hear and loosen your judgment over any sounds.
Just notice them as they are.
As you are building this connection with your body,
You may also notice a natural rhythm of your breath.
It's relaxed and slow.
Now let go of the sense of hearing and to your sense of smell.
Trying to recognize two things.
You can smell.
Maybe you smell any familiar scent around you.
The freshness of the air.
Just take a moment to connect with your sense of smell.
May let your breath happen naturally and focus on the sense only.
Now from the sense of smell shifting to the sense of taste.
Just relax your jaw first.
May move your jaw.
Sense the existence of your lips,
Your teeth,
Your tongue.
Sense any taste inside your mouth.
Take a deep breath here.
Breathe out through your open mouth.
Good.
Take one more deep steady breath.
Notice how it feels to simply be here.
Aware,
Present and alive.
Carry this awareness with you as you move into the rest of your day.
Whenever you feel scattered,
You can always return to your senses.
May love,
Peace and wisdom be with you.
Namaste.
