Need a mindset shift? Believe it or not, you don't have to be amidst the perfect place to recenter and refocus. Interested in an exercise to practice presence in just a minute or two, anywhere? You just have to notice.
Recently, I've had quite a few opportunities to share mindfulness tools with others. One of my favorite tools for sharing is an exercise some call 5 Senses. I like to think of it as 5, 4, 3, 2, 1.
This exercise, whatever you call it, is an opportunity to use your five senses to practice mindfulness quickly and in most any situation! From kids to adults, it really is an easy way to for all of us to practice presence.
Notice five things you can see.
Look around you and bring your attention to five things that you can see around you. Try to notice the less obvious things or 5 things in detail (i.e. the green couch cushion rather than the couch).
Notice four things you can feel.
With your own touch, notice things you can feel. It may be your hair, your shirt or pants, the wind, your own skin, the chair you're seated in, or anything else you can feel.
Notice three things you can hear.
Quiet yourself and listen then notice three things you can hear. You may notice your own breath, the chirping of a bird, the sounds of an appliance, or cars passing by.
Notice two things you can smell.
Breathe in and notice what you smell - pleasant or unpleasant. This may be your own scent or a scent nearby.
Notice one thing you can taste.
Is there a taste in your mouth right now? If so, notice it. If not, consider savoring a taste, just one taste.
To recap, notice....
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This mindfulness exercise is quick and a fairly easy way to shift your presence and state of mind. Then notice what you feel, sense, experience after this exercise. What do you think? Have you tried this one? Will you notice? What might it offer you to take just a moment and notice right now?
Whitney R. Simpson
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Whitney R. Simpson,
Exploring Peace Ministries, unless otherwise indicated.
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