Connect with Your Senses

The next time you are stressed out or angry, take a deep breath with an extended exhale and repeat a few times. Then try this to become present and calm:  It’s called The Five Senses Exercise.  It is a mindfulness practice that can ground you in the here and now. 

1. See: Look around you and identify five things you can see. Take a moment to really notice the details, colors, shapes, and textures of those five things. This practice helps you become more mindful of your surroundings and helps you slow down.

2. Touch: Identify four things you can touch. It could be the texture of your clothes, the surface of a table, or the air on your skin. Notice your experience as you feel each thing.

3. Hear: Name three things you can hear. Whether it’s the sound of traffic, the wind, or birds chirping, tuning into the sounds around you can help bring you into the here and now.

4. Smell: Identify two things you can smell. Take a deep breath and focus on scents around you—whether it’s fresh coffee, flowers, or the outdoors. Scents are deeply connected to memory and can be grounding.  Sometimes it’s more difficult to smell something distinct.  Take your time until you notice two remarkable smells.

5. Taste: Finally, identify one thing you can taste. It might be the lingering flavor of a meal, the taste of a drink, or simply the sensation of your mouth being moist. Engaging your sense of taste brings your focus back to your body.

This exercise only takes a few minutes but can have a powerful impact on reducing anxiety and promoting mindfulness. By engaging your senses, you train your mind to focus on the present, helping you detach from the chaos in your life and increases your sense of calm.  You can use it in moments of stress or you may choose to get in touch with your senses as part of your morning routine to become present before you take on your day.