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  • A 5 Senses Meditation Script for Increased Awareness

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Updated on:

February 8, 2024

How often do you take time to tune into all of your senses? It is easy to move through our days without full awareness of the sights, sounds, smells, tastes, and touches of our environment. However, when we take a few minutes to tune in, we deepen our awareness of this present moment.

This 5 senses meditation script is a simple but impactful exercise for reminding us to take in the world around us. In as little as five minutes, this 5 senses mindfulness exercise can help to quiet the mind and reduce stress. 

Consider using this practice in your personal practice or when guiding others. It is a memorable meditation that your students can easily come back to on their own, practicing again and again.

  • Practice Time: Approx. 5 minutes
  • Purpose: Present Moment Awareness
  • May Help With: Reducing Stress, Quieting the Mind
  • Practice Level: Beginner
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Here’s a Sample of the “A 5 Senses Meditation Script for Increased Awareness” Guided Meditation Script:

When you are in the throes of an overwhelming emotion, it can hook you in completely.

Mindfulness practice helps you notice when this happens.

When you do notice you are feeling overwhelmed, you can use this exercise to bring yourself back to the here and now.

It takes just a few minutes and extends an invitation to be present.

Leaving the eyes open, notice five things you can see.

You can say them out loud or silently in your head.

5 senses meditation script, A 5 Senses Meditation Script for Increased Awareness

With each of the five sights, pause to take them in completely.

Next, notice four things you can feel in the body.

Note them out loud or in your head,
and rest your attention with each sensation for a few deep breaths.

Name three things you can hear.

Try to choose three different sounds, not the same noise three times.

Note two things you can smell.

If you cannot seem to smell two things in this moment, feel free to move somewhere to smell something more closely.

Finally, find one thing you can taste.

How to Use the 5 Senses Meditation Script

The 5 senses meditation script leads us through a versatile practice that can be incorporated into a number of settings. Consider these three ways of utilizing this script in your personal and/or professional work:

  • Record and Share on Social Media: Since this is a short practice, this five senses meditation script is suitable for sharing on most social media platforms.
  • Use as an Introduction to Mindfulness: At the start of a mindfulness session or workshop, consider leading this meditation to help introduce the practice of mindfulness.
  • Practice for Personal Wellbeing: Keep this five senses mindfulness exercise in the back of your mind as a quick grounding practice you can tap into regularly.

When sharing this practice with others, be mindful that not everyone will be able to tune into all five senses. Modify the language in any way that suits your audience. For instance, you might preface this script with a note that if any of the senses are not available to a listener, they can use that time to simply notice what they notice - with care and curiosity.


Being mindful is as easy as tuning into the world around us - through all of our senses. Use this 5 senses meditation script to quickly and effortlessly return to the present moment. May it help quiet the mind and reduce stress, enhancing overall wellbeing.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]