Audio Meditation - Five Senses

This audio meditation helps you connect to the present moment using your sense of sight, sound, touch, taste and smell. Use this meditation when you want to ground yourself in the here and now or if you are having unwanted thoughts, feeling physical discomfort or uncomfortable emotions. Follow along with the meditation, bringing your awareness to each of your five senses in the moment.
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This video is provided for general information only. It does not replace a diagnosis or medical advice from a healthcare professional who has examined your child and understands their unique needs. Please speak with your doctor to check if the content is suitable for your situation.

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VIDEO TRANSCRIPT
In this meditation, we will practice connecting to the present moment. This practice can be used anytime, whether you want to take a break, refocus, or simply ground yourself into the here and now. It can also be helpful if you are feeling overwhelmed, uncomfortable, or in pain.

Please take a moment to find a comfortable position. If you are sitting, keep your back tall but relaxed. Gently close your eyes or rest your gaze on a spot on the floor in front of you. Notice the ground as it provides support beneath you.

Take a couple of deep breaths, and, as you breathe out, settle into your body, relaxing any obvious tensions you are holding. Then, breathing normally, bring your awareness to your body, sensing for a short while how it presents itself to you. Where on your body is the chair supporting you? What does this feel like? There is no particular way to be; just notice how you are at this very moment. There is no need to look for a special experience. Simply notice what is actually happening. Moment by moment. If you notice discomfort, whether it’s physical pain, emotional pain or painful thoughts, instead of pushing against them, simply allow them to be there. For a few moments, just be open to any sensations in your body.

Then, from within the body, as part of the body, become aware of your breathing, however it happens to appear. There is no right or wrong way to breathe while you practice being mindful; the key is to simply notice how your breathing is right now.

Perhaps notice how each in breath has a beginning, a middle and an end. And each out breath has a beginning, a middle and an end. Breathing in and out … a beginning, a middle and an end.

You might also notice where in your body you feel the breath most clearly. This may be your abdomen rising and falling, your chest expanding and contracting, the air passing through your nostrils or over your upper lip. Is the air cool or warm? Or perhaps you feel your breath externally as your clothing becomes tighter on the in breath, and looser on the out breath. Wherever the breath tends to appear most clearly, allow that area to be the center of your attention.

Breathing in and out, in and out.

Now take a moment to listen to any sounds you’re hearing. Observe their quality, whether they are low or high pitched, and how loud they are. Also, observe how you’re responding to those sounds. You may notice an automatic tendency to try to identify their source. See if you can suspend that for a moment, and just notice the sounds as sounds.

If you’re in a very quiet room, then notice the silence.

Now, become aware of the sensations around you - let them be there.

Notice the light and shade, or the air touching the surface of your body. Is the air cool or warm? Is there a breeze?

Next, allow your awareness to be with your emotions. How would you describe your emotional experience right now? Are you happy, content, sad, irritated, anxious, or calm? Or is it hard to be sure what you are feeling?

Just allow your emotional experience to be. Be aware of your emotional experience right now.

Next, notice any thoughts that are passing through your mind. You can ask yourself ‘what am I thinking?’ Simply rest your attention on your thoughts for a few moments.

Now, spend a few moments resting quiet on the sensations of the breath in the body and let any sounds, thoughts, and feelings come and go.

Notice and acknowledge whatever arises. Allow it to be there, and allow it to leave.

If you find you are holding onto a thought, a feeling or an emotion, gently focus your attention back to your breath. Redirect your mind to the present moment and what is actually happening. Right here, right now. Moment by moment. Stay in this moment, for as long as it feels comfortable.

Thank yourself for the time you took for this practice today. Take note of how you feel now, before re-entering your day, and know that you can always return to this practice at any time.