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Smell The Roses
Find a comfortable spot to sit or lie down. Close your eyes and relax.
In a moment, I'll ask you to take three very deep breaths. With each breath, I'd like you to inhale through your nose, making sure that your stomach rises. As you exhale, I'd like you to breathe out through your mouth, letting your stomach come back to its natural position. Go ahead and take the three deep breaths now, inhaling through your nose and exhaling through your mouth. Begin to breathe normally as you allow your body and mind to completely relax.
As you continue to relax, I'd like you to imagine you're inside a large kitchen. This can be your kitchen or someone else's, or even one that you create from your imagination. Take a look around this kitchen now. As you examine the surroundings, you notice a cutting board sitting on the counter with a handful of lemons next to it.
Imagine yourself taking one of the lemons into your hand and bringing it up to your nose. Smell the lemon now. Imagine that you grab a knife from a nearby drawer and carefully cut the lemon in half on the cutting board. Take the cut lemon and smell it again. How does it smell? Squeeze a small amount of the juice into your mouth and notice it's strong taste. How does your mouth feel right now?
Go ahead and put the lemon down and continue to look around the kitchen.
You notice a couple of onions sitting off to the side of the counter now.
Take one of the onions and imagine yourself carefully cutting the onion in half with the knife. Smell the onion. How does it smell? Is the smell pleasant? As odd as it may seem to you, go ahead and take a bite out of the onion. Notice the different sensations you may be experiencing with your mouth, your tongue, and your nose. Imagine the taste of the onion as it lingers in your mouth.
As you look around the kitchen again, you notice a kitchen table with a vase on it. The vase is filled with beautiful red roses. Put your nose right up to the roses and inhale deeply. How do the roses smell? Do they remind you of anything? Take a moment to note any thoughts or feelings that emerge.
Go ahead and end this meditation for today by taking a deep breath and opening your eyes.
This exercise is very quick and easy to do and the more often you practice it, the more vivid your experiences will be. One thing that will help you tremendously with this exercise is to actually get a lemon, onion, and a rose and smell them before you do the exercise. In this way, the smell will be fresh in your mind and you'll be able to more easily recall it.
In a moment, I'll ask you to take three very deep breaths. With each breath, I'd like you to inhale through your nose, making sure that your stomach rises. As you exhale, I'd like you to breathe out through your mouth, letting your stomach come back to its natural position. Go ahead and take the three deep breaths now, inhaling through your nose and exhaling through your mouth. Begin to breathe normally as you allow your body and mind to completely relax.
As you continue to relax, I'd like you to imagine you're inside a large kitchen. This can be your kitchen or someone else's, or even one that you create from your imagination. Take a look around this kitchen now. As you examine the surroundings, you notice a cutting board sitting on the counter with a handful of lemons next to it.
Imagine yourself taking one of the lemons into your hand and bringing it up to your nose. Smell the lemon now. Imagine that you grab a knife from a nearby drawer and carefully cut the lemon in half on the cutting board. Take the cut lemon and smell it again. How does it smell? Squeeze a small amount of the juice into your mouth and notice it's strong taste. How does your mouth feel right now?
Go ahead and put the lemon down and continue to look around the kitchen.
You notice a couple of onions sitting off to the side of the counter now.
Take one of the onions and imagine yourself carefully cutting the onion in half with the knife. Smell the onion. How does it smell? Is the smell pleasant? As odd as it may seem to you, go ahead and take a bite out of the onion. Notice the different sensations you may be experiencing with your mouth, your tongue, and your nose. Imagine the taste of the onion as it lingers in your mouth.
As you look around the kitchen again, you notice a kitchen table with a vase on it. The vase is filled with beautiful red roses. Put your nose right up to the roses and inhale deeply. How do the roses smell? Do they remind you of anything? Take a moment to note any thoughts or feelings that emerge.
Go ahead and end this meditation for today by taking a deep breath and opening your eyes.
This exercise is very quick and easy to do and the more often you practice it, the more vivid your experiences will be. One thing that will help you tremendously with this exercise is to actually get a lemon, onion, and a rose and smell them before you do the exercise. In this way, the smell will be fresh in your mind and you'll be able to more easily recall it.