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Meditation Script:

Seated or lying down, comfortable and alert, breathe in. As you breathe in, what

aromas arrive in through your nostrils. Can you name the scents? The smell of

your breath. The smell of your skin. The aromas of lotion or oils or sweat. Observe

the heaviness or lightness of scent. Citrus, bright and lively, or subtle and

soft. Floral scents, sweet and fragrant, or herbal and fresh. Earthy scents,

dry and dusty, or damp and rich. Ocean scents, salty sea, minerals, metal. Do you

smell food or the lingering scents of cooking. Savory scents. Spicy scents. The

smell of something fried lingering on the air or something fresh. Butter or

oil. Perhaps you observe the smell of books or paper, dusty or sterile. Harsh

scents. Soft scents. As you breath in, observing the scents around you, notice

any memories that arrive. As memories come up, for a moment engaging in imagination

and all of your senses. What do you see? Who do you see? What sounds do you hear?

What can you touch? What sensations arrive in the body? What emotions come up? What

do you smell? Imagine engaging in the experiences associated with that memory,

paying close attention to the scents in the present moment that are bringing

you back, for a moment, to the past. Continue to observe the scents, letting go

of the memory. Simply breathing, now attaching no memory or value judgement to the

aromas you’re breathing in. Breathe in. Breathe out. Rest here, or softly

opening your eyes, breathing into your day.