In this mindfulness exercise, we will focus on your senses.
Before we begin, find a comfortable position and take a deep breath…
Now, bring your attention to your surroundings…
What do you see? Notice the colours, textures, and shapes around you.
Allow your eyes to move slowly around the room, taking in each detail…
Now, bring your attention to your sense of hearing.
Listen carefully to the sounds around you...
Can you hear the sound of the wind outside or the birds chirping? Can you hear the sound of a clock ticking, rain falling, or your neighbours rustling around?
Next, notice the smells around you...
Can you smell the scent of fresh flowers or the fragrance of incense? Can you smell something cooking, the aroma of tea, or the skin care product that you applied earlier?
Now bring your attention to your sense of touch…
Feel the texture of the floor beneath your feet, the warmth of the sun on your skin, the softness of a cushion, or the rush of warm air coming through your vents.
Lastly, bring your attention to your sense of taste...
Take a sip of your drink and notice its flavour. Allow your taste buds to savour the taste…
By focusing on your senses, you bring your attention to the present moment, and fully experience the world around you…
Remember to practice this sensory awareness exercise whenever you feel the need to slow down and reconnect with the present moment…
Which sense was the easiest for YOU to focus your attention on?
sight
smell
sound
touch
Written By: Yiyi Wang
Yiyi Wang is a 4th year PhD student in the Department of Psychology at the University of Toronto, Mississauga, focusing on the study of mindfulness and its implications for overall wellbeing. Her research centers on the transformative potential of technology-based mindfulness practices, specifically examining their influence on emotion regulation, meaning-making, and value identification among individuals. Yiyi's current work also investigates the effectiveness of innovative mental health interventions, including online tools and self-developed chatbots, in enhancing students' coping skills and overall wellbeing.