A SIMPLE MEDITATION
Rest your attention with each sensation for a mindful breath or two. This is a 5 senses grounding meditation.
Start by noticing 5 things you can see. Notice colours, textures of objects, nature around you.
Next notice 4 things you can touch. Feel the textures.
Now name three things you can hear.
Try to choose three different sounds, not the same noise three times.
Take in each sound with curiosity.
Next, note two things you can smell.
If you cannot smell two things in this moment, feel free to move somewhere to smell something more closely.
Or, simply notice whatever you notice - even if that’s an absence of smell.
And finally, note one thing you can taste.
It may be the leftover taste of a meal, of toothpaste, or just the way your breath tastes.
If you are not aware of any taste in particular, just note that as well. There is no right or wrong to this exercise.
Remember that you can come back to this practice whenever you need to quiet or calm your mind. Your senses are here to ground you in the present moment.