5 senses exercise
We are in constant contact with our surroundings. Whether we are aware of that contact or not is a separate consideration and a fundamental one in contemplative practices. The relationship between what we experience in our external environment and how it impacts our inner environment is studied across social, physical, and mental health sciences. I have found various forms of this 5 senses practice in books on neuroscience, glossy magazines, and online meditation blogs. My friend shared that her therapist taught her this as a tool to leverage her attention during the onset of panic attacks. A few weeks ago, when we had a (bizzare but brilliant) 58 degree February day, I took my high school students outside for walking meditation and ended with this practice in the Rosary Garden (that didn’t turn out as pleasantly as I hoped….more on that later)
One of the reasons this practice is so useful is that our senses, like our breath, go everywhere with us. They are a portable tool for mindfulness, presence, and even emotional regulation. Our senses can help bring us back to connection with the present moment and what we are experiencing, as it is.
Generally speaking, our senses communicate information via our peripheral nervous system to our central nervous system. Our central nervous system is responsible for integrating sensory information and responding accordingly. The responding accordingly is where this mindful practice can come in. While there are nuances and intricacies to how all our various systems, especially our nervous systems, interact with our external environment, there is a case made by practitioners across sciences and modalities that our response is also a function of our Awareness. Hence, the tools and practices for observing our experience by bringing our attention and awareness to the present moment again and again.
This is a practice of opening the lines of communication between our sensory experience of what is around us to not only our nervous system, but also to our thinking mind. For sure, this can be useful in moments of heightened arousal, agitation, or stimulation (like a panic attack or high stakes moment in a game) when mental focus is essential. And, there is also benefit to tapping into this practice on a daily basis to fortify or lubricate those lines of communication for those times we are in need of grounding through them. Mindfulness and present moment awareness of where we are and what we are experiencing can help us be less reactive, more perceptive, and at the very least, slow us down into connection.
Here it is :
The Five Senses Practice
Breathe naturally.
First, notice 5 things you can see. Connect to your surroundings by observing objects, colors, or movements in your environment.
Second, notice 4 things you can feel. Consider what you are touching, what’s on your skin, or the texture of surfaces you can feel.
Third, notice 3 things you can hear. What sounds can you recognize or hear from the background of this moment?
Fourth, notice 2 things you can smell. Perhaps there is something right away, or you might sniff a bit before you notice what is subtle or unconsciously filtered out.
Fifth, notice 1 thing you can taste. If it’s the current taste in your mouth, ok! During Daily Steep, I invite us to take a sip of tea and notice the flavors. Even an open mouth inhale and exhale can provide some data here…
That’s it! Of course you can muse on each one and keep going. Also, note any judgements, preference or aversions around your observations.
Like my students in the Rosary garden who were distracted by flying bugs, ants, and too much sunshine and freedom (!), what we observe isn’t always pleasant. Right after the mindful moments of connection with the giant Cedar tree in this photo, I walked around it to find a literal pile of poop. Human’s don’t always contribute to our environment with care and awareness. Some things we observe and experience will be stinky, uncomfortable, and just plain shitty. Do your best to stay steady while practicing within a larger context of communicating connection and care inwardly and outwardly. I hope this will help us all clean it up, one relationship at a time.
beautiful images and belly laughs compliments of Cindy Giovagnoli