The 5 Senses Guide to Practicing Mindfulness

Whether you’re feeling uneasy about world events, you’re busy running around after everyone else, or you’re stressed about finances, relationships or work, there is one age-old practice you can introduce to your day to help you find some calm and collect your thoughts. One of the best ways to relax into the present moment is by practicing mindfulness. By being aware and living in the here and now, we are paying attention to what is happening right in front of us, within us and around us – rather than what’s happening on the news, in other people’s lives, and even in your own life that may be impacting your clarity.

 

What is mindfulness?

Mindfulness is about being aware of our thoughts, feelings and sensations as they happen.

 

Despite what many people think, mindfulness does not mean letting go of all our thoughts. Instead, it is about recognising them and allowing them to flow through our minds without making a meaningful connection with them. By practicing this method, we can help to deal with stress and anxiety as it comes, allowing us to acknowledge what is happening without feeling overwhelmed by the thoughts racing through our minds. When the feeling or thought comes, you have permission to send it away, recognising that you can come back to it later.

 

Ways to practice mindfulness

There are two ways to practice mindfulness – formally and informally.

 

Formal mindfulness involves spending time on a regular basis, practicing a particular exercise such as focusing on your breathing as you meditate.

 

Informal mindfulness is when you incorporate mindfulness into everyday activities. This could be while you do housework, potter about in the garden, brush your teeth or eat. For example, while munching on an apple you could focus on the colour, texture and taste of the fruit. A great way to start using and developing mindfulness skills is by practicing in short bursts in an informal way, simply by concentrating on sensory experiences.

 

Five senses exercise

A wonderful way to embrace your mindfulness journey is by practicing the ‘Five Senses’ exercise. This sensory grounding technique allows you to use your five senses to focus on your surroundings and bring you back to the present moment as you calm your mind. The ‘Five Senses’ exercise encourages you to become aware of:

• Five things you can see (such as the trees or a rainbow in the sky)
• Four things you can touch or feel (like the texture of your clothing or the necklace you are wearing)
• Three things you can hear (perhaps a child crying or the birds chirping)
• Two things you can smell (such as your perfume or the smell of flowers)
• One thing you can taste (like your drink or chewing gum).

 

While you are experiencing these sensations, say each feeling out loud or within your head.

 

As you recognise each sense, take a deep breath before moving on to the next feeling. When you have completed the exercise, take one full, deep breath. While there is some structure and order to the exercise on paper, there is no formula here. The order in which you experience the sensations doesn’t matter, and neither does the number of each sensation you feel. What matters is the awareness and focus on what’s in front of you in the moment.

 

When you begin, you may find it easier just to focus on simply one sensation and slowly build up your confidence to experience more as you continue over time.  Remember that the overall goal is to ground your mind and body while getting you to focus on the present moment. Try not to overthink what you are doing while you complete the task.

 

Listen to your feelings without judgement

Reduce your stress by embracing mindfulness into your everyday routine. Whether you simply take the time to reflect on the present moment while you’re driving the car, walking the dog, or eating an apple, mindfulness is the perfect way to slow down your racing thoughts and battle with stress or anxiety.

 

Contact me now if you want to find out more about practising mindfulness.