Mindfulness with the 5 Senses

What is Mindfulness? 

The creator of mindfulness, Jon Kabat-Zinn, defines mindfulness as paying attention on purpose, in the present moment, and non-judgmentally. There are many different ways to practice mindfulness. From becoming in touch with the environment through grounding techniques, to becoming in touch with our state of being and bodily sensations through meditation. Practicing mindfulness is a skill that takes time, but is well worth it. 

Benefits of Mindfulness

• Reduce tension 

• Reduce symptoms of anxiety 

• Reduce symptoms of depression 

• Increase relaxation 

• Promotes sleep

• Increase concentration

• Improve focus

• Promote insight, self-awareness 

A Practice

Start your day refreshed with five minutes of simple and straightforward mindfulness. Before you begin, grab a cup of your favorite morning beverage: coffee, tea, hot chocolate, OJ, or water. 

As you sit with your drink of choice, relax your body and take a few moments to breathe deeply. You can try breathing in for four seconds, holding your breath for six seconds, and releasing your breath for eight seconds. Or, just breathe normally and naturally for yourself. 

1. Sight: Once you are ready, focus on your sensation of sight. Take about thirty seconds to look at your cup: What color is the cup? Is it filled to the brim, or is it half full? What color is the beverage inside, if any? What shape is the cup?

2. Touch: Next, switching to your sensation of touch, pick up the cup: What does it feel like? How heavy is it? Is the cup warm? Or cold? Take thirty seconds to focus on this sensation of touch. 

3. Sound: Lifting the cup toward your ear, and taking in the sensation of sound for a moment: What do you hear? Is there a soft sizzle warmth? Perhaps a crackling sound of shifting ice? Notice what sounds you can here, if any.

4. Smell: Now, move the cup toward the direction of your face, and nose. Taking in the sensation of smell for thirty seconds: What does this beverage smell like? What are the different hints hidden within the aroma? Is this aroma appealing to you? 

5. Taste: Finally, focus in on your sensation of taste and take a sip of your beverage. Notice: What does it taste like? Is it bitter? Sweet? Does it have any taste or is it simply replenishing? 

Before ending this practice, take a few moments to re-engage with your breath, and transition back to your entire space. 

Now you have practiced mindfulness this morning! 

If you found yourself interested in this blog, or wanting to learn more about mindfulness, please contact us so we can schedule you for a consultation! 

Mindful Meditation

Many people practice mindfulness in a variety of ways. Mindful meditation can be described as a practice of being present in the moment, non-judgmentally, with your sensations, thoughts and feelings, for a designated period of time. This means that you allow what you are experiencing to be just that, an experience, without concern for what it may mean to you. 

Meditation has been shown through research to reduce feelings of tension, anxiety, and stress; while increasing feelings of relaxation, improve sleep, and improve focus or concentration. There are many ways to practice mindfulness, and we are going to discuss one way that can be easily incorporated into your everyday life. 

Practicing mindful meditation with the three P’s: 

1. Place

   Dedicate a place to practice mindful meditation daily. Make this place comfortable, quiet, and peaceful to yourself. Stop distractions and disruptions by setting a silence timer on your phone and removing yourself from others. 

2. Posture

   Find a comfortable position, perhaps sitting upright with your legs crossed and your hands at your sides or waist. You can also try this sitting down in a chair, with your feet flat on the floor, and your hands gently relaxed on your lap. Make sure your back is straight, but not stiff. If you are comfortable, try closing your eyes, or shift your gaze toward the floor if you are not comfortable closing your eyes. 

3. Pace of Breath

   Be aware of your breath. Notice the sensation of your breath, inhaling through your mouth, exhaling through your nose. Try breathing in for 4 seconds, holding for 6 seconds, and breathing out for 8 seconds. Notice the slower pace of your breath, using this breath as your anchor throughout the mindful meditation. 

While practicing mindful meditation, you might notice your mind wandering, being judgemental, or un-interested in this practice. That’s okay! This is a skill that takes time and practice to master. Do not beat yourself up for getting lost in the practice, re-focus on your breath and try again! 

Some helpful tips to remember: 

• Start short! Try this meditation out for two minutes, adding an additional minute every time you practice. 

• Aim for the same time-period everyday. This will create a routine, and remind you to practice. 

• This form of mindfulness practice is not for everyone, feel free to try different ways to practice mindfulness including grounding techniques, body-based techniques, and more. 

If you found yourself interested in this blog, or wanting to learn more about mindfulness, please contact us so we can schedule you for a consultation!