Five Senses

A MINDFULNESS EXERCISE

Mindfulness is described as a mental state achieved by focusing on the present moment. The idea is to calmly be aware of & accept one’s feelings, thoughts, and/or bodily sensations. This therapeutic technique can help in so many ways including with pain, sleep, depression, anxiety, self-esteem, self-control, concentration & mental clarity, emotional intelligence and the ability to relate to others & one’s self with kindness, acceptance and compassion.

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. You start to focus on yourself and everything around you where & when you currently are.

This mindfulness exercise is good for calming one’s self down from anxiety or exertion.

What are 5 things you can see?

Look around you and notice 5 things you hadn’t noticed before. Maybe a pattern on a wall, light reflecting from a surface, or a knick-knack in the corner of a room.

What are 4 things you can feel?

Maybe you can feel the pressure of your feet on the floor, your shirt resting on your shoulders, or the temperature on your skin. Pick up an object and notice its texture.

What are 3 things you can hear?

Notice all the background sounds you had been filtering out, such as an air-conditioning, birds chirping, or cars on a distant street.

What are 2 things you can smell?

Maybe you can smell flowers, coffee, or freshly cut grass. It doesn’t have to be a nice smell either: maybe there’s an overflowing trash can or sewer.

What is 1 thing you can taste?

Pop a piece of gum in your mouth, sip a drink, eat a snack if you have one, or simply notice how your mouth tastes. “Taste” the air to see how it feels on your tongue.

The numbers for each sense are only a guideline. Feel free to do more or less of each. Also, try this exercise while doing an activity like washing dishes, listening to music, or going for a walk.

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