This meditation is all about your senses.
We'll say hello to your five primary senses,
Your sense of taste,
Smell,
Touch,
Sight,
And hearing.
So find a spot where you can rest for a while.
You might want to be sitting or lying down.
Wherever you choose,
Let yourself get cozy and comfortable,
Inviting your whole body to get soft and more quiet.
You might even fall asleep at some point,
And that's okay.
Let yourself fall asleep if it comes.
As you rest here with your eyes closed or softly open,
See if you can notice your hands.
Maybe your hands are touching each other,
Or maybe they're touching your legs or your belly,
Or resting on the surface beside you.
Notice what you feel is what you're touching,
Soft or hard,
Smooth or fuzzy,
Cool or warm.
Can you notice feelings in your fingers,
Your thumbs,
Feeling both hands in their center and out to the tips of your fingers?
Thank you,
Hands,
For this sense of touch.
And then notice sensations in your mouth,
Your lips,
And your tongue.
Is there any taste in your mouth?
Maybe the taste of something that you ate earlier today.
You might even imagine your favorite food.
What is that flavor like?
Thank you,
Mouth,
For this sense of taste.
And how about your nose?
Can you feel air moving in and out of your nose?
Is there a scent in the room?
What do you notice?
Is there a smell?
Thanking your nose for this sense of smell.
And then your ears,
Inner ears and your outer ears,
Letting your ears open to hearing.
Are there sounds close by or sounds far away?
Maybe you can even hear the sound of your own breath.
Thank you,
Ears,
For this gift of hearing and noticing any feelings in your eyes,
One eye and then the other,
Both eyes soft and resting.
If your eyes are closed,
You might notice light and shadow.
If your eyes are open,
You might also see shapes and color.
Thanking both eyes for this sense of sight,
Remembering each of these five senses,
The sense of touch on your skin,
Taste in your mouth,
Smells in your nose,
Sounds in your ears and the vision of your eyes.
There's something else you can sense too,
The feeling of your inner glow.
Your inner glow is what it feels like in your body when you're comfortable and relaxed.
It's how you feel in your favorite place.
Do you have a favorite place somewhere that when you're there,
You feel really good inside,
Happy and safe?
It might be a place outside or a special place you spend time with the people you love,
Or it could be a place in your imagination.
Whatever this place is,
Picture yourself there now using all your senses.
Notice what you see,
What you hear.
Are there smells or a taste?
What are you touching?
Let your whole body feel what it's like to be in this place right now.
What does it feel like in your body?
It might feel soft or warm,
Tingly or still.
It might feel all spread out or in one specific spot.
For everyone,
It can be different.
What is this feeling like for you?
This feeling is your inner glow.
You can call it whatever you like,
Your peaceful place or your home base.
Anytime you like,
You can call up this image in your imagination and remember how wonderful it feels to be in this place.
You can return to this feeling in your body again and again.
It's yours.
Feeling your inner glow can also make it easier to listen to your heart.
If you like,
You can place one or both hands on your chest over your heart and take a moment to pause there.
See if there's a message that your heart wants to share,
A wish for yourself or someone else or a wish for the world.
Maybe the message is a picture or a feeling in your body or maybe words come to mind or something else.
It might be simply peaceful and still.
Just notice what's happening for you.
Resting here as long as you like,
Feeling connected to your senses and your inner glow,
Thanking your whole body for its amazing ability to sense and closing this practice with a round of breath together.
Breathing in and breathing out.
