Instructions: Slowly and deliberately read the script below. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets [].
Focusing on the five senses in the present moment helps you feel more centered and grounded.
There are five different senses. Exercise: Place both feet on the ground and your hands in your lap and sit quietly. Allow yourself to sink into the chair and feel at ease. You can close your eyes or keep them open and concentrate on something in the room if you like. Take note of your breath, including the inhalation, exhale, and space in between. Concentrate on inhaling deeply and exhaling quickly to relieve stress.
 |
| Mindfulness Moment in 5 Senses in 4-5 Minutes |
Recognize your body's current state.
For roughly 30 seconds, we'll bring awareness to each of our five senses, observing how each is stimulated at the time.
Begin with your senses. Take note of the sounds in your immediate environment. [Take a few moments to think about it.] Make an effort not to pass judgment on the noises; instead, simply pay attention to them. You may notice that sounds closer to you have a different character than those further away. Sounds from within your body may be heard by some of you. You might start to hear more faint sounds that you weren't aware of previously. Is it possible that you can now hear them? [Take a few moments to think about it.]
Now turn your focus to the smells in your surroundings. [Take a few moments to think about it.]
You may detect a distinct odor or something more innocuous. It makes no difference what you smell as long as you're alert to and aware of your surroundings.
You can be with your breath if no aroma enters your consciousness. [Take a few moments to think about it.]
Now, pay attention to the colors, forms, and textures that we see in our environment.
[Take a few moments to think about it.] Things that previously went unseen may now come to your attention. If you prefer, focus on color sensations, light or dark shades of brightness, or different outlines or shapes with your eyes closed. [Take a few moments to think about it.]
Bring your focus back to your sense of taste. Feel the flavour in your mouth right now. [Take a few moments to think about it.] It could be a neutral taste, or it could be sweet or bitter. Whatever the sensation is, it doesn't matter. Simply relax your awareness of whatever sensation you're experiencing, even if it's neutral. [Take a few moments to think about it.]
Finally, pay attention to what you're touching. Pay attention to every sense of touch or contact that comes to mind - the feel of the air, your body in contact with the floor, the feel of your garments against your skin. [Take a few moments to think about it.] You may be aware of the temperature and texture of various surfaces with which you come into touch. Keep focusing on touch sensations. [Take a few moments to think about it.]
Return your focus to your breath, then open your eyes and bring your consciousness back to the room with one more deep inhale, ready to continue your day with awareness and presence in the present moment.
Clayton State University's Counseling and Psychological Services were used as a source for this information.
Comments
Post a Comment