5 Senses Meditation (No Music)

This mindfulness practice was designed to draw awareness to the 5 senses: sight, touch, sound, smell and taste. Expand your capacity to see, by focusing on these senses becoming present and grounded. This technique is used by many mental health practitioners for those managing depression, anxiety or simply feeling overwhelmed.

Transcript

Welcome to this quick meditation guided by myself,

Tremaine Kato.

Today we are going to explore our five senses,

Getting deeply connected,

Becoming more aware and grounded.

Oftentimes,

We get so caught up in our daily lives that we don't make time to slow down and be present.

This practice was created to prioritize some mindfulness throughout your day,

Even if it's just for a few minutes.

You can choose to close your eyes or soften your gaze.

Get comfortable seated or laying down.

To begin,

What are five things,

Objects,

Or shapes you can see in your mind's eye?

Have you seen these objects before?

Do you recognize them?

Are they familiar or are they foreign?

What are four things you can feel against your body,

Touching your skin?

Notice how grounded you are in this moment.

What does the texture feel like?

Be aware of your mood and also how you feel today.

What are three things you can hear,

Near you or far in the distance?

What is the quality of hearing?

Observe.

How do you feel as you tune into the sounds around you?

What are two things you can smell?

Become aware of the cool air flowing in and out of the nostrils.

Do you recognize this aroma?

Is it fragrant?

Refreshing?

Woody?

Pungent?

Could it be oils?

Perfume?

Grass?

Coffee?

What is one thing you can taste?

Allow your palate to get connected with your taste buds.

Feel your tongue heavy inside the mouth.

Notice your teeth guarding the tongue.

Observe the quality of taste.

Are the sensations sweet?

Salty?

Bitter?

Begin to draw your awareness back to self as a whole.

Resurfacing here,

Flutter your eyes open.

Take in all your senses,

Connecting with the ambiance around you.

Notice how you feel in the presence of now.

Mind,

Body,

And breath.

As we come to the end of our meditation,

Allow this practice to marinate and use these exact tools whenever possible to become more present throughout your day.

Thank you for practicing with me,

And Namaste.

Reviews

Thank you 🙏🏾 7/23/25

The teeth guard the tongue, awesome, always love to see from a new perspective, thank you!