This Guided Meditation takes only five minutes, and walks us through our five senses as a quick reset.
Enjoy the meditation via Spotify or YouTube, or just read along below if that’s your vibe!
Meditation Monday: Five Minute Five Senses Check In
This is one of my personal favourite meditation types. It’s so simple and can be done anywhere and anytime. It simply requires tuning in to the present moment.
So, let’s get comfortable. We can be seated, standing, lying down, or even walking for this one.
First things first, we come into the breath. One deep inhale through the nose, and a deep exhale through the mouth. A second inhale deep through the nose and see if you can sigh out the exhale on this one. Last one in your own timing, deeply into the base of the belly, and out through the mouth.
Let the breathing return to normal now.
With the eyes alert but not straining, simply take in your surroundings. What do you see? What is the light like right now? What shadows are out to play? Are you able to see nature, or are you in a building? What is directly in front of you. What is to your left, and then just over the left shoulder? What is to your right, and just slightly over the right shoulder? Is there anything above you? What is the ground like below you?
I’ll give you a moment here to breathe just as you are, no need to fix anything, and take in everything you can see in this present piece of time.
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Now let the ears get the spotlight of your attention. What can you hear right now? Let your ears be an open mic in a field. Receptive to everything around you without judging any of the sounds. Without assigning a like or a dislike to any sounds. What can you hear? I’ll give you a moment to breathe and listen.
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Bringing the awareness back to the body and letting any smells available to you – come into your attention now. What scents are available? Is there fresh air? Is it building air? Can you smell any food, or coffee or flowers on the air? What can you smell?
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Moving the attention now to taste. Seeing if there are any tastes available right now. Is your mouth left with any tastes from a recent meal or beverage? Is your mouth feeling clean, or dry or anything notable? Can you tune into the sense of taste for just a moment.
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Lastly, we will tune into sensation. What can you feel right now? Are you wearing any jewelry? Can you feel the fabric of your clothing on the limbs and skin? Are you wearing shoes, can you feel the surface beneath you? Breathing evenly and at your own pace, allow yourself to sink into the feelings available in this moment.
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Now that we have checked into all five senses, we can take this awareness in. Take note of any areas of the body that might need a stretch, or more movement. Maybe take a couple more deep breaths as we wind down this five-minute, five senses check in.
Thank you so much for practicing with me.
With love,
Esta
with love , Esta 