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Coming to Your Senses

Welcome to week three of this Month of Meditation! I'm so glad you're here.


Monday morning we are going to discuss how bringing awareness to our five senses can cultivate mindfulness not only within a formal meditation but throughout the day.

As we have discussed in the previous weeks, our physical body is always living in the present moment even though our thoughts may be analyzing, judging, or predicting. By connecting to our physical body through breath or the five senses we are anchoring our mind into the body and therefore the present moment.


The five senses are sight, smell, taste, hearing, and touch. Traditionally, the five senses meditation is taught like this:


"First, notice 5 things that you can see. Look around you and become aware of your environment. Try to pick out something that you don’t usually notice.

  • Second, notice 4 things you can feel. Bring attention to the things that you’re currently feeling, such as the texture of your clothing or the smooth surface of the table you’re resting your hands on.

  • Third, notice 3 things that you can hear. Listen for and notice things in the background that you don’t normally notice. It could be the birds chirping outside or an appliance humming in the next room.

  • Fourth, notice 2 things you can smell. Bring attention to scents that you usually filter out, either pleasant or unpleasant. Catch a whiff of the pine trees outside or food cooking in the kitchen.

  • Finally, notice 1 thing you can taste. Take a sip of a drink, chew gum, or notice the current taste in your mouth."

This is a wonderful meditation prompt that will leave you feeling super connected to the space around you. How we are going to practice the five senses is similar, but will incorporate one central point of focus.