Appreciation of the little things requires being aware of them in each moment. It’s easy to miss the daily moments in your life, distracted by thoughts about the future or worrying about something that may happen.

In this meditation, you will use your senses to tune into and appreciate these little moments by noticing sensations within your space or outside. Don’t put words to your experience or look at them as distractions. Just watch and be aware.

This meditation uses most of your senses, sensations within your body, sounds, smells, and sights to connect fully to the moment.

Get comfortably seated, or lie on your back. Take a moment to release any tension by creating small movements and supporting yourself by placing your feet on a book if you are seated or lying down. You may place a pillow under your bent knees to release the low back.

Set a timer for 2-5 minutes, or listen to the guided audio meditation.

Begin the practice by allowing your body to relax. Make sure you are comfortable. Then turn your attention to your breath. See if you can lengthen your inhale and exhale without forcing your breath. The breath should feel easy, not strained. Take a few breaths noticing the sensation of your breath.

Turn your attention to the sensation of the floor beneath you. Feel the connection of your feet to the floor, or maybe your back against the floor. Feel the sense of support underneath you.

Start to notice other things in the room with your eyes closed. What sounds do you hear? Do you smell anything? Do you notice the feeling of warm or cool air? Extend your awareness beyond your space. Do you hear noises from somewhere outside of your room? If you have your windows open, do you hear anything from outside? Do you smell anything from outside of your space? Let your attention rest on the sensations. Just notice them.

Continue to breathe slowly and easily, noticing any sensations within your space or outside. Don’t put words to your experience, and don’t look at them as distractions. Just watch and be aware.

Finally, return your attention to your breath. Imagine breathing in relaxation, breathing out stress. Feel gratitude for your breath, the comfort of your space, and the sensations you feel. Feel gratitude for the moment. You might choose to set an intention to notice these little moments more often.

Take a moment to open your eyes and release the practice.