time required: 5 minutes
materials: journal, pen
benefits: reduces stress, mindfulness, heightened awareness, strengthens mind-body connection
Find a quiet and comfortable space where you won't be disturbed indoors or outdoors. Sit or lie down in a relaxed position. Close your eyes, focus on your breath, and begin to isolate your attention on each of your five senses:
TOUCH - Feel the sensation of your body against the surface you're sitting or laying on. Notice the weight of your body on that surface, the texture of your clothes, and the sensations you feel. Pay attention to any points of tension in your body and let them go.
SOUND - Listen to the sounds around you. Isolate and focus on each sound as it comes and goes. Identify whether it's near or far - a distant car, birds chirping, or the hum of appliances.
SMELL - Bring awareness to your sense of smell and notice any scents in the air. Try and identify each smell like the aroma of flowers, mowed grass, food cooking, or freshness in the room.
TASTE - Pay attention to the taste in your mouth. Notice if there's any lingering taste or the sensation of your tongue against your teeth and palate.
SIGHT - Lastly, slowly open your eyes and observe the play of light and shadow, colors, and shapes in your immediate surroundings.
Once you have gone through each of your senses, take a final deep breath in and exhale slowly. Pay attention to the sense of calm and presence you feel following the exercise. When you have completed the meditation please record your thoughts in your journal. No details are insignificant, so record anything you sensed and that came to mind, whether the gentle touch of a breeze or emotions and random thoughts that emerged. You can refer back to this list at a later date in this Pathway.