Ground yourself in the present by mindfully exploring your surroundings through all five senses.

English

This short meditation facilitates present moment awareness through the 5 senses-- one of our anchors back into each present moment. Through the present moment, we can access our power, our freedom, and our peace. This is also a part of a larger meditation series incorporated in this teacher's Reiki Level 1 and 2 Courses. (44)

5 Senses Meditation

Hello! My name is Eden, and I am a therapist, Reiki teacher, and meditation guide. Now whether you've found this meditation through one of my Reiki courses or just through the web of life, welcome! These meditations are intended to deepen your relationship to your intuition and gifts, and facilitate an understanding of your own internal landscape. Each meditation is also a tool that can be offered to yourself or a client, so I invite you to notice what shifts within you before, during, after, beyond the meditation, cataloging the effects with words and feelings and sensations. Just letting yourself take note. Allow it to be personal and universal. Let's begin! Wherever you are, go ahead and find a tall spine. Being sure to stack the shoulders right above the hips. Finding length and steadiness, while also letting the body relax, bone stacking, releasing some of those muscles, keeping you upright, and just letting your body work for you right now, passively. With the eyes still open, we take a few slow, deep breaths, in through the nose, and out through the mouth, in through the nose, and out through the mouth, let the shoulders move away from the ears, in through the nose, and sigh it out the mouth. Let something else go. Good. This is the five senses meditation, which is something that is often done to bring us back into the present, with present moment awareness, and awareness of ourselves. Go ahead and with the eyes open, let yourself just gently wander the eyes around the space that you are in, and allow yourself to notice five different things that you can see. With each thing that you let your eyes settle on, just taking a moment, taking a full, slow, deep breath to hold that thing with you in this moment, being with that thing. And then continuing on, finding five total things around you that you can see, that maybe you've never even noticed before. No matter how small, let yourself see, and then let yourself be with that thing. And then gently closing the eyes from top to bottom, once you're finished with finding, and seeing, and holding those five things, and allow yourself to now notice four things that you can feel. Four things that you can feel, maybe texture of clothing on your body, the ground beneath your feet, the weight of the head on the shoulders. What can you feel? Noticing texture and weight, sensation, and noticing each feeling at a time. Slowing down, giving a breath to each feeling, pinpointing it. Good. And we release those four things, and moving on now to another sense, sound. Taking a moment to notice three sounds around you. Maybe that's the sound of my voice, the music, maybe the dog barking, the birds chirping, the lawn being mowed outside your window. Maybe it's even the sound of your breath moving through your nostrils. What can you hear? Three things, one at a time, no rush, giving a breath, giving a moment to each thing. Good. And now this might seem to get a little trickier, but stay with it here as we move on to two different things that you can smell. What can you let yourself notice about you and your surroundings through the sense of smell? Tuning in, focusing in, noticing. Noticing. Giving breath to each smell. Good. And finally now we move to one thing that you can taste. What can you notice? What can you taste? Pinpointing it, maybe there's a memory attached, a curiosity, just noticing, holding that right now. Good. Good. And we release that now. And we recognize that while you were sensing, you were so here, so present. You cannot be anywhere else, the past, the future, the what ifs, the should ofs, if you are just sensing. Because you cannot sense what was in the past or what will be in the future. You can only sense what is coming into your field right now. These senses are our anchor into the present moment, and the present moment is where both our gratitude and our power live. And we'll go just one more step further here. Just as a little experiment to see if you can open up your memory and your scope of awareness now. So that you start to notice all of the sensations that you noticed. Those five things that you saw, those four things that you felt, those three things that you heard, the two things that you smelled, and the one thing that you tasted. Can you map each of those around your body, in your body? Just letting yourself be with all of these sensations surrounding you. Letting this moment hold you just a little bit deeper, as you reconnect to all of these little pieces of information that you let in. Beautiful. Beautiful. Our power is in the present, and our sensations are an anchor in. A gateway always here. Whenever you are ready to rejoin the day, you can softly blink the eyes open, returning to your space. Taking a moment to let yourself be sensitive to your surroundings. Returning to them with a more full version of yourself, of your heart, of what you allow yourself to notice. This is the key.