This meditation is focused on the senses and provides a useful way to direct your attention towards the sensory world away from distracting difficult thoughts or emotions.
When we are focused on the sensory world and external experiences,
We are less likely to be consumed by difficult thoughts and emotions.
Take a moment now to get comfortable in whatever position you are receiving this in.
Before closing your eyes,
Tune into the visual world around you.
Slowly scan your eyes across your current surroundings.
What can you see?
Is there anything you might not have noticed normally?
Perhaps leaves blowing in the wind or the smile of a person nearby.
Take a moment to find something in your surrounding that begins with the letter M.
Now identify something in your surroundings that you are grateful for and try to hold onto this gratitude throughout your day.
When you are ready,
Gently close your eyes.
Now turn your attention to any sounds around you.
There might be birds chirping in the distance or the ticking of a clock nearby.
Just take a moment to focus on the sounds that you can hear around you.
Tuning into sounds provides a practical way to distract from difficult thoughts or emotions and can be a useful strategy to use throughout your day.
Now move your attention towards what you can smell.
Are there any smells in your surroundings that you can distinguish?
Perhaps it's just the smell of pure air fueling your body.
Take a moment to focus on any smells around you.
Now move your attention towards what you can taste.
Become aware of the taste of your teeth,
Your gums,
The roof of your mouth.
The next time you are eating or drinking,
You might want to spend some time focusing on the taste and texture of what you are eating or drinking as a way of staying more present.
Finally move your attention towards what you can feel.
Perhaps it's the feeling of your back against a chair or mattress or the feeling of your feet softly grounded on the floor.
You might be able to feel your skin against your clothing or your hands resting gently in your lap.
Take a moment to tune into how your body feels in its current position.
Is your body warm or cold in places?
Is there any pain or discomfort?
Can you feel your chest rising and falling as you breathe?
When you are ready,
Bring your attention back to your immediate surroundings and gently open your eyes.
