-Jon Kabat-Zinn
Many of us are amazing planners. We take a specific situation or issue,
twist it, turn it, and flip it upside down until we end up with dozens of
possible outcomes. These ‘what if’
scenarios can help us to feel more in control of our world, however, when we
get in the habit of OVER-thinking we may feel as though our thoughts are
controlling us. We often end up
utilizing a great deal of mental energy and feeling emotionally drained.
Being mindful of our five senses - sight, smell, hearing, taste and touch- can help
us to reenergize, be in the present moment, and maintain clarity in our lives. It keeps us ‘grounded’ within our bodies
rather than lost and ‘floating’ in a sea of thoughts. Thoughts are not tangible. They exist within the complex space of our
mind. Our five senses keep us connected
to what is happening in the real world at the present moment. This is called
mindfulness.
HERE ARE SOME SENSORY 'WORKOUTS':
Gardening- The ideal
approach is to be outside where you can interact with the natural earth, however,
if this is not possible, you can utilize pots/containers or just visit a local
park or preserve. A limited sensory
experience is still better than none. Be
mindful of what you see such as the colors of the blooms, the myriad shades of
green in the grass, shrubs, trees, and weeds, the color of the sky, and the way
natural light interacts with the world around you, creating shadows and
reflections. Be mindful of what you smell
such as the dampness of the soil, and sweetness of flowers. Be mindful of what you hear such as the birds,
insects, a breeze, your tools against the soil as you break up the earth, and
branches scratching against one another.
Be mindful of what you can touch such as grass brushing against your
feet or ankles, the smoothness of rocks and stones, the warmth of the sun and
softness of the wind.
Sport or physical activity- It is most beneficial to choose
a specific activity to focus on. The
type of environment will impact the quality of sensory stimulation. For example, exercising indoors offers a
different sensory experience than being at a park or a beach. If the activity requires use of equipment, be
mindful of the sound it makes such as a ball hitting a racket , the
ground, or your footwear. Notice the sound of your breathing as your
heart rate quickens. Be mindful of what
you see such as the goal or basket and the colors around you. Be mindful of what you smell such as the
natural odor of your sweat, and that of the environment. Be mindful of what you taste as you rehydrate. Notice the coolness of the beverage on your
tongue and the back of your throat.
Cooking- It is most helpful to use natural fruits and
vegetables and a wide variety of ingredients which offer a more stimulating
sensory experience. Limit the amount of
extraneous stimuli so that you are most able to focus on the task at hand. Be
mindful of what you see such as the colors, shapes, size/amount of the
ingredients as well as the tools and containers used. Be mindful of what you smell by selecting
each item and taking in their scents individually as well as noticing the
delicious smell of the final dish. Be
mindful of what you hear as you work such as the knife on the cutting board,
the sizzle of oil, a spoon hitting against a bowl. Be mindful of what you can touch such as the
textures of the ingredients, the feel of the utensils, and the heat from the
stove. Also be aware of your body’s movements. They may be repetitive, which can have a
calming effect. Be open to tasting each
ingredient as you work. You can even extend your sensory experience and be
mindful of your senses while you are eating your prepared dish.
Increasing mindfulness is a process that takes time and
practice. It is like building a muscle
in the body. We may struggle at first
and need to work slowly, increasing our sensory ‘workout’ a little at a
time. If we stick with it, our mindfulness
will deepen and our thoughts will intrude less and less. It is important not to judge our
efforts. If our mind wanders, we can
gently bring our focus back to the five senses and allow the experience to
unfold as it will.
