Living Mindfully: Using Your Five Senses Copy
Living with Awareness -> Engaging All Five Senses
There are many practices for developing mindfulness which bring attention to the thoughts as they race through our minds. When people think of mindfulness practices, they may think of a person sitting in meditation, being still and quiet, and sitting in a yogic posture.
However, there is a way to access mindfulness through engagement of all the senses. This is a unique way to practice mindfulness because it can be done anytime, anywhere. Follow this simple outline to engage your five senses and bring mindfulness to both your brain and your body.
1. Sight:
1. Take a moment to observe your surroundings and identify three objects that spark joy in you. Spend some time focusing on each item, noting any thoughts that surface during this process. Recognizing three items in your environment is a mindful approach to connect with the external world and actively engage your sense of sight. Our eyes are primary tools for perceiving colors, textures, and the dynamic qualities of objects, allowing us to practice mindfulness and appreciate this sensory gift.
2. Hearing:
Take a moment to tune into the sounds enveloping you. Perhaps the gentle rustle of leaves or the distant hum of city traffic graces your ears. You might delight in pleasant noises like birdsong or a favorite melody. Conversely, you could be hearing harsher, less agreeable sounds—construction clamor, buzzing appliances, or raised voices.
Regardless of their nature, these sounds anchor you to your immediate surroundings and present moment. Listening actively to your environment not only heightens awareness but also opens a space for mindfulness to flourish.
3. Smell:
Explore the scents within your surroundings. You may not detect any distinct smells initially, and it’s valuable to recognize even the absence of odors as part of your mindfulness practice. If pleasant aromas are available, consciously incorporate them into your experience.
When outside, look for naturally fragrant elements like flowers or plants that have a unique scent. Indoors, you can enhance your sensory environment by lighting incense, using sage or palo santo for smudging, or applying essential oils either directly on your skin or in a diffuser to fill the space. Smell is deeply connected to memory, making this practice an effective way to observe the connections we form with various aromas.
4. Taste:
Explore a Variety of Flavors: Sweet and salty foods often provide comfort, while bitter and pungent items can invigorate your taste buds. Acrid herbs might help relieve tension. Choose a food, whether you like it or not, and taste it attentively.
Focus on experiencing all the flavors from the initial taste to the lingering aftertaste. This approach is similar to analyzing the tasting notes of fine wine or rich dark chocolate.
5. Touch:
Explore Sensory Details through Touch. Feel the texture of an object. Is it smooth or rough? Notice the temperature—is it cold, warm, or neutral? As you touch, observe any feelings or memories that surface. This practice of mindfulness enhances our awareness of the subtle interpretations our minds attach to different sensations.
Engaging in the five-sense mindfulness practice can be done anywhere and anytime. It is an accessible practice to gain mental awareness by using the body and the surrounding environment to engage with life in the present moment. And remember that by actively engaging all your senses, you are enhancing your presence and awareness in everyday life.