When you’re feeling stressed out, try this…

5 senses mindfulness exercise

5 senses mindfulness exercise
5 senses mindfulness exercise

The purpose of this mindfulness exercise is to help center yourself in the present moment. When anxiety strikes: your heart racing, palms sweaty, thoughts spiraling … This is something you can try – you don’t have to close your eyes or be alone or anything – it’s an exercise to do right where you are.

Take a few deep breaths, then notice:

5 things you can see – look around and identify 5 things you may not have noticed at first

4 things you can hear – identify 4 sounds you didn’t notice right away – listen to how they sound together – like a mini symphony

3 things you can feel – this could be a sensation on your skin like a breeze, the texture of your clothes, your shoes…

2 things you can smell – try to identify 2 things you can smell – hopefully they’re pleasant like perfume or food you like

1 thing you can taste – this one can be difficult but give it a try.

The idea of this exercise is to force your mind to focus on the present moment and calm your mind. Next time you find your mind racing, try this exercise or some variation of it and see how it helps.




Finding Joy Through Art

The Joy Factor Podcast

I’m excited to share that I was interviewed by Julie Hanson for her podcast The Joy Factor – “a podcast for anyone with a desire to create more joy in their lives”. She contacted me after seeing my work as an art therapist and my Daily Visual Journal project.

Please listen to the episode, share it, and write a review if you have the time. With all the bad news we hear I think it’s pretty great that this podcast is focusing on ways to find joy in the midst of it all.


This was a great conversation. We talk about what brings joy, what steals joy, parenting, and making art everyday. Please listen and share your thoughts.