5 Minute Meditation: Senses

This is a five-minute meditation that focuses on the senses.
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This 5-minute meditation invites you to visualize five things around you, shift your attention to the sensations in your body, and acknowledge and focus upon distinct sensations, feelings, and sounds around you, letting them come and go without attachment. Appreciate just being here now, and return from this meditation to the present moment with a heightened sense of awareness. This meditation is led by Holly O’Dea, an Online Support Community facilitator at Partnership to End Addiction. Holly is also a Mayo Clinic Certified Wellness Coach. Learn more about her at odeawellness.com.
Chapters:
00:00 Find a comfortable position, either seated or lying down
00:29 Take a few deep inhalations and exhalations to settle into the present moment
00:40 With each inhalation fill up your belly and your chest with air
00:51 As you let go of your breath, feel that space within you collapsing and releasing
01:10 With your eyes closed, visualize five things around you
01:47 Take your time to explore the visual landscape that may appear to you
02:16 Shift your attention to the sensations in your body
02:24 Notice the points of contact between your body and the surface you're sitting on
02:55 Acknowledge four different sensations or feelings
03:35 Tune in to the sounds in your environment
03:41 Identify three distinct sounds
04:07 Allow each sound to come and go without attachment
04:28 Bring your awareness to your sense of smell
04:37 Identify two scents in your surroundings
05:13 Appreciate just being here now
05:20 Bring your attention to your sense of taste
05:36 Allow your sense of taste to be present in this moment
05:45 Take a final deep breath into the belly, exhaling slowly
06:02 Return to the present moment with a heightened sense of awareness
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Partnership to End Addiction is a national nonprofit providing personalized support and resources for families impacted by addiction. With decades of experience in direct services, communications and coalition-building, we mobilize families, policymakers, researchers and health care professionals to more effectively address addiction systemically on a national scale. For more information, visit drugfree.org.
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