Mindfulness with 5 Senses

One of the aims of my Mindfulness Matters group is to provide people with accessible, fool proof tools to help them ground in the present moment so that they can eradicate the inner critic, paralyzing self judgments, and gain the sense of empowerment they need to make the best choices about how to react to what pops up in their lives. Today, I wanted to share one of these tools with you. This is a quick and relatively easy exercise to bring us into a mindful state quickly. If you only have a minute or two or, for whatever reason, you don’t have the time or tools to try a body scan, this five senses exercise can help you bring awareness to the current moment in a short amount of time.

Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses. Begin by making sure you are seated or lying comfortably enough that you can relax, yet still upright enough that you can focus on the following questions. As you go through this set of questions, allow yourself to become immersed in each experience before moving on to the next question.

What are 5 things you can see?

What are 4 things you can feel?

What are 3 things you can hear?

What are 2 things you can smell?

What is 1 thing you can taste?

The numbers for each sense are only a guideline. Feel free to do more or less of each – remember to make modifications with Mindful awareness. You can also listen to a guided audio version of this exercise with my “Beyond the Couch” podcast episode easily. 

I would love to hear how this went for you! Be sure to share with us in our social media communities listed below so we can celebrate with you!

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Are You Worried About Your Teen and The Blue Whale Challenge?

Recently, there have been a number of reports about the teen focused “game” or challenge that has ended in the death of two US teens. The Blue Whale Challenge has brought with it some horrors, sadness, and tragic outcomes. It has also brought with it a number of questions, namely focusing on how we can help our teens who are feeling isolated, alone, and helpless.

Inside Edition explores the story of a young boy who fell prey to this tragic monstrosity along with some ways to remain vigilant that the teens we love in our life may need some greater support. I briefly shared with Inside Edition some subtle changes in the routine day to day experiences of our teens that can alert us to their need for greater support. If you suspect that your teen may be feeling depressed, isolated, overwhelmed, or alone, it’s important to help make sure s/he is connected with a mental health professional. Read on for some additional tips on what to look out for and understand a bit more about this devastating “challenge” facing teens. With the right help and support, your teen can feel more connected in life and get back on track!

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!