Welcome to the five-senses meditation. In this practice, we’ll reconnect with the present moment by tuning into our senses—sight, touch, smell, hearing, and sound – to awaken a deeper awareness of ourselves and the relationship we have to the world around us. This meditation invites you to slow down and notice what it feels like to simply be. 

Begin by finding your ground. Stand up straight and tall, feet firmly planted hip distance apart.
Close your eyes and take a deep breath in through your nose... and exhale fully through your mouth.
Feel the ground beneath your feet—whether you’re standing or sitting, notice the support beneath you.
Let your body settle into this moment.
(Pause for 5 seconds)
Take another deep breath, this time filling your lungs a little more deeply. Inhale… and exhale. Feel the rhythm of your breath as it flows naturally.
(Pause for 5 seconds)

Tune into the sense of touch:
Bring your attention to the sensations in your body. Notice the texture of your clothing against your skin... the coolness or warmth of the air... the firmness of the ground beneath you.
(Pause for 10 seconds)
Gently wiggle your toes or roll your shoulders. Feel the connection between you and the space you’re in.
(Pause for 5 seconds)

Move to your sense of taste:
Allow your attention to shift inward. Notice any lingering flavors in your mouth. Is there a sense of sweetness? Bitterness? Neutrality?
If you’d like, swallow gently and bring awareness to this simple act.
(Pause for 10 seconds)

Awaken your sense of smell:
Breathe in deeply through your nose. What scents are present in your space?
Maybe the air smells fresh… or perhaps there’s a faint aroma you hadn’t noticed before.
Be curious without judgment.
(Pause for 10 seconds)

Shift to the sense of hearing:
What do you hear in this moment?
Perhaps there are sounds nearby—the hum of a machine, the rustle of your clothing—or distant sounds outside.
Simply notice the layers of sound that surround you.
(Pause for 15 seconds)

Finally, bring attention to your inner sight:
With your eyes still closed, imagine yourself looking inward.
Picture a soft light glowing within you—this light represents your intention.
What do you feel drawn to awaken within yourself today?

Ask yourself: What do I need to awaken within me to integrate my experiences more fully?
(Pause for 20 seconds to allow reflection)

Take a deep breath in through your nose… and release it fully through your mouth.
When you’re ready, slowly open your eyes. Take a moment to notice your surroundings with fresh clarity.
(Pause for 5 seconds)
Thank you for taking this time to connect with your senses and ground yourself.

Closing remarks:
This practice is a simple yet profound way to return to presence. As you move through your day, remember that your senses are always available to guide you back to the here and now.