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.