Quick and simple five senses meditation
Sight.
Smell.
Sound.
Taste.
Touch.
If we’re lucky, we’re born with all five. Why not use them?
When I’m feeling out of my body or frazzled about the past or future, I sometimes use this quick mindfulness technique to help bring myself back to the present.
Before you start, try to take a moment to slow down or pause, whether you’re sitting, standing, lying down, running, driving, etc.
If you’re not driving, close your eyes. If you’re running or walking, maybe slow your steps to a more turtle-like pace.
Try to go through this without judgement. Allow yourself to just be an observer and notice what you’re experiencing with simple awareness.
Five Senses Meditation
Take in a deep, slow inhale and long exhale.
Then go through your five senses from the top down:
What do you see?
You may see the darkness of your closed eyelids or something in your subconscious.
– Slow inhale. Long exhale. –
What do you smell?
Breathe deep through your nose and really take in the scents around you.
– Slow inhale. Long exhale. –
What do you hear?
Tune in to the sounds filling your ears, no matter how loud or quiet.
– Slow inhale. Long exhale. –
What do you taste?
Maybe the last thing you ate, or just the saliva in your mouth.
– Slow inhale. Long exhale. –
What can you touch?
Notice how your clothes feel against your skin, or maybe your hands feel the fabric of your shirt or pants.
– Slow inhale. Long exhale. –
Open your eyes.
Go through the five senses briefly again and drink it all in.
You are here. Right now. And it’s where you’re meant to be.
– Slow inhale. Long exhale. –
After you’re done, take a moment to thank yourself for embracing your inner turtle. Because, as author Carl Carl Honoré says, “In a world addicted to speed, slowness is a superpower.”
What did you notice after doing this meditation? Maybe a slower heart rate and a calmer, more present state of mind. Or maybe something in your physical surroundings that you hadn’t even noticed before. Let me know!