Elizabeth Bradley, Kellyne Vaudreuil '23 - "A Technique for Calm: Five Senses Meditation" Artwork

Mindful and Reflective Moments

On each episode of Mindful and Reflective Moments, members from the Vassar College community will share a mindfulness practice and how their practice sustains them during these uncertain times. This podcast originated as a daily, virtual mindfulness practice offered via Zoom. We started this project as soon as we transitioned to online learning. The intention of the project was to offer a moment to pause. After the semester ended, we received positive feedback! Members of the Vassar community valued our program and wanted more of these opportunities. We hope that you enjoy the podcast and find it helpful and meaningful! Mindful and Reflective Moments is a collaboration of Vassar College's Counseling Service, the Office of Health Promotion and Education, the Office of Religious and Spiritual Life and Contemplative Practices, and the Office of Student Growth and Engagement.

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Mindful and Reflective Moments

Elizabeth Bradley, Kellyne Vaudreuil '23 - "A Technique for Calm: Five Senses Meditation"

September 29, 2021 • Vassar College • Season 2 • Episode 2

Join Vassar College President Bradley and Wellness Peer Educator, Kellyne Vaudreuil '23, as they take you through a short Five Senses meditation designed to center your focus and promote calm.

Intro 0:00

Episode 0:47
Welcome to Mindful and Reflective Moments. My name is Kellyne, a Wellness Peer Educator for the Office of Health Promotion and Education. Today, I’m joined by President Bradley to walk you through a Five Senses Meditation designed to center your focus and help calm inner turmoil.

First we begin by closing our eyes and letting the outside world melt away into the background. As your eyelids fall, take a deep inhale. Release when you are ready. All there is in this moment is you and your breath.

SMELL: Now slowly let your mind wander to the smells of your surroundings. Focus your attention on two specific smells. Is there food cooking nearby? Freshly mowed grass perhaps? Maybe it’s the moisturizer you put on today? Or the wafting perfume of a stranger? While you identify and focus your attention, remember to continue to take deep inhales while gently releasing your exhales.

TASTE: Now, think about your next or most recent meal or snack. Consider what the food and drink looked like or will look like. Consider its color and its texture. Think about what that food feels like in your mouth, against your teeth, over your tongue. And the taste. Is it spicy? Sour? Sweet? Now the drink? Is it hot? Cold? Room temperature? Think about how it feels going down your throat and into your body. While you identify and focus your attention, remember to continue to take deep inhales while gently releasing your exhales.

HEAR: As you continue to inhale, let your mind wander to the sounds of your surroundings. Take your time to notice what you haven’t before. Can you hear the low howl of the wind? Branches breaking off trees? The gentle rustling of fabric as you shift into a more comfortable position? As you identify your two sounds, remember to continue to take deep inhales while gently releasing your exhales.

SIGHT: Now slowly take in the sights around you. Everything. A little at a time. See each object, each color, each texture in front you. To the left side of you. Now to the right side. See everything as if you are seeing it again for the first time. What does it look like? Beautiful? Colorful? Unusual in any way? While you identify and focus your attention, remember to continue to take deep inhales while gently releasing your exhales.

TOUCH: As you continue to exhale, think about two items in your surrounding that you can touch. What textures call out to you? Is it comforting to run your hands across a smooth firm surface? Or are you looking for something with edges, ridges, or bumps? Maybe something spongy or soft? When you find your two items, close your eyes and focus on their textures one at a time as you continue to deeply inhale while gently releasing your exhales.

Thank so much for joining us today on our Five Senses Meditation. We hope it helped you bring some peace.

Outro 4:40