By: Michelle Nortje
By being mindful of our social and sensory needs and limits, we can avoid becoming burnt out, bombarded and over-committed.
Take note of when you are getting tired or overstimulated. Take a mindful break and just be with your experience in that moment.
This short mindfulness pause can be used as a brief wind down at the end of the day or as a soothing check-in throughout the day. You may need 15 seconds or 5 minutes. This mindful retreat can be especially helpful when your social calendar or daily routine is getting busy.
Slowing things down and refocusing on our senses, in the present, is a helpful way to anchor ourselves and allow ourselves to reset. Here are just a few examples of how to bring your attention to your senses. Be creative and create your own mindfulness check-in!
See
- Notice and describe the patterns of the clouds…
- Count the number of different flowers you see on your way to the train or office or coffee shop…
- Observe the different shapes and colours of the leaves…
Smell
- Take the time to savour the aroma of your morning coffee or tea…
- Light a scented candle and try to identify the various scents…
- Pay attention to different smells as you prepare your meals…
Touch
- Find items in the home or office with different textures – soft, hard, rough, smooth…
- Stroke your cat or dog and pay attention to the texture of their fur…
- Notice the warmth of the sunlight on your arms…
Taste
- Savour the flavour of each mouthful of your meal…
- Chewing slowly notice the textures of each bite…
- Take a sip of cold water and notice how the different temperature feels in your mouth…
Hear
- Take a moment to listen to the breeze outside or through the open window…
- Play some soothing music or nature sounds if you are stuck indoors…
- Listen to the gentle inhale and exhale of your own breath…
Article supplied with thanks to The Centre for Effective Living.
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About the Author: Michelle Nortje is a psychologist who works with a range of age groups and mental health issues, including Solution Focused Brief Therapy (SFBT), Cognitive Behaviour Therapy (CBT), Positive Psychology, mindfulness-based approaches, Dialectical Behaviour Therapy (DBT), Attachment theories and more.