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Good news! Everything you need to practice mindfulness is completely portable and surprisingly affordable (…FREE!). Using your 5 senses, you and your kiddos can sprinkle mindful moments all throughout your day to bring your attention back to the present moment and away from spiraling worries and recurrent unproductive thoughts.
Sight
- Take a walk in nature and notice the colors, shapes, and textures of the plants and animals around you.
- Look at a painting or photograph and focus on the details.
- Close your eyes and visualize a relaxing scene.
- Notice the different colors of light in a room.
- Take a moment to appreciate the beauty of the world around you.
Hearing
- Listen to the sound of the wind in the trees, the waves crashing on the shore, or the birds singing in the forest.
- Put on some music and focus on the different instruments and sounds.
- Take a moment to be silent and listen to the sounds of your own body.
- Notice the different sounds in your environment, both near and far.
- Be aware of the silence in between the sounds.
Smell
- Take a walk through a flower garden and smell the different flowers.
- Light a scented candle and focus on the fragrance.
- Cook a meal and pay attention to the different smells of the ingredients.
- Notice the smell of the air after a rain or a snowstorm.
- Take a moment to appreciate the different smells in your environment.
Taste
- Eat a piece of fruit or a vegetable and focus on the different flavors.
- Drink a cup of tea or coffee and savor the taste.
- Cook a meal and pay attention to the different flavors of the ingredients.
- Notice the different tastes in your mouth, both sweet and sour, salty and bitter.
- Be aware of the way your food tastes in different parts of your mouth.
Touch
- Take a warm bath or shower and focus on the feeling of the water on your skin.
- Go for a walk barefoot and feel the different textures of the ground beneath your feet.
- Hug someone you love and feel the warmth of their embrace.
- Cuddle up with a pet and feel their soft fur.
- Notice the different textures of the objects around you.
These are just a few examples of how we can use our five senses to create mindfulness practices. The most important thing is to find activities that work for you and to make it a regular practice. With time and practice, you will be able to develop a deeper appreciation for the present moment and all that it has to offer. With a little practice, you can use your senses to create mindfulness rituals that will help you to reduce stress, improve your focus, and connect with the present moment.
