1 Minute to Calm: A Sensory Meditation

Since moving to Michigan, I've been using Meetup and other sites to find new things to do. I found a sunset relaxation nature hike for my date night with Alex. We met with a group of about 15 and hiked through a wetland reserve. The leader stopped several times to teach us relaxation exercises. One of my favorite exercises we did and one that I’ve been practicing lately is a sensory meditation. Focusing on one sense at a time, especially outdoors, calms the wild mind. Try this meditation this month if you need a quiet moment to reset your day.

1. Find a place outside where you won’t be disturbed. You can sit, stand or lie down.
2. Close your eyes. For a few breaths in and out, listen to the world around you. If your mind wanders form the sounds, gently bring back your focus.
3. When you’re ready, change your focus to what you feel. Is there a breeze? Is it warm or cool?  Feel the sensations on your skin.
4. When you’re ready, open your eyes. Take in what you see. Notice the colors, the movement, the detail of your surroundings.
5. Take a deep breath in and out. Carry that minute of calm back into your day.