5 senses activity
Life can get busy and it is easy to get swept away, spinning so many plates. Some days, it can become all too much to handle. It’s important to be able to recognise when this is happening and to understand there are ways to balance things back out.
The five senses exercise is a mindfulness exercise that helps you slow down and feel more grounded. It is good for when you only have a moment. You can do this at any time – you don’t have to be in a quiet place. You can do it, for example, on the bus, while you are walking, washing up or while you wait in a queue.
The goal is to fully experience the present moment through each of your senses. Don’t worry too much about the numbers – they are just a structure to help you. If you want to notice more or less for each sense that’s fine.
5 senses activity
This simple activity aims to bring your attention back to the here and now, allowing you to activate your senses and pull your focus away from the things that are overwhelming your thoughts.
Find 5 things you can see
- Look for small details like patterns on the ceiling or the creases on your hands
Find 4 things you can feel
- How do your clothes feel today? What can you pick up and hold?
Find 3 things you can hear
- Are the sounds close by or far away? Can you identify what it is?
Find 2 things you can smell
- Look for things and image their smells if you can’t smell anything where you are right now
Find 1 thing you can taste
- Focus on imagining a taste if you cannot eat at this time
This activity can be done anywhere and needs nothing more than paying attention to the environment you are in, or taking a moment to step outside an overwhelming space. It is especially useful for the workplace due to its discreet nature that allows you to implement the strategy whenever it is needed.
It's also a great activity to try with children! It creates a calm environment to promote self-regulation skills, as well as developing attention to detail, mathematical application and empathy for others.
