Our five senses connect us and anchor us to the present moment, allow us to stay grounded. They are the doorway to the present...and our attention is what opens the door. Simply focusing on what you see, hear, smell, taste and feel in the moment helps to pull your attention from the thought-forms and creations of the mind and back into the now…the world of the senses. This is an especially useful tool to use as a pattern-interruptor if you ever have anxious or fearful thoughts; seeing the safe world of your present moment calms the nervous system.
Try this simple grounding meditation using your senses to anchor you in present moment awareness.
Wherever you are, anywhere, stop for a few moments of stillness. You can sit or stand. Take three deep, slow, relaxed breaths to help you to step away from your busyness and to connect with this experience. Begin to tune into the world of your senses.
5- Look around you and notice FIVE things you see.Allow your sight to land on whatever it lands on, and really look with curiosity. Notice the colour, texture, the light and shadow, the form.
4 - Shift your attention to what you hear: notice FOUR things you hear around you, close or far away. Notice the quality of the sound - intermittent? Constant? Percussive? Notice the volume, the tones...be curious and allow whatever you hear to be part of your field of awareness with no judgement.
3 - Now notice what you feel in your body as sensations and allow your attention to rest fully on THREE different things you feel. For example, temperature, pressure, clothing against skin, movement of the breath, etc.
2 - Next, notice what you smell. Are there scents in the air? The act of inquiry is more important than what you notice. See if you can notice TWO different scents and experience them fully.
1 - Finally, shift your attention to your sense of taste. Notice ONE thing you can taste such as a lingering flavour sensation in your mouth. Notice what is to be noticed by your sense of taste.
Finally, take three more deep, slow, relaxed breaths, and you are done! Notice how you feel
TIP:to really make the present moment awareness experience stick, take a few seconds to savour and appreciate each sensation, each thing you notice.
ONE LAST IDEA TO GET GROUNDED…CREATE A SENSORIAL SANCTUARY
If you are looking for a place to get grounded, your sanctuary is the perfect place to focus your attention, calm your mind and find the welcome sense of being present in the moment…grounded. Try adding one or all of the things listed below to make your sanctuary feel extra grounding…and to connect with your five senses.
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