16/10/2025
Is your mind constantly on something other than the task at hand? Check all 5 senses are engaged to achieve mindfulness...
𝐇𝐨𝐰 𝐭𝐨 𝐩𝐫𝐚𝐜𝐭𝐢𝐬𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐮𝐬𝐢𝐧𝐠 𝐚𝐥𝐥 𝐟𝐢𝐯𝐞 𝐬𝐞𝐧𝐬𝐞𝐬
The practise of mindfulness is to focus on our present moment and the task at hand, making it more meaningful and hopefully executing it better. To be mindful is to prevent outside distractions from invading our thoughts or actions so we can be 100% invested in what we’re doing. In yoga and Pilates class, I ask you all to take a moment before we begin, to ‘arrive in the room’ and to acknowledge any thoughts or feelings that come up and put them aside to deal with later. This mini-moment of mindfulness allows us to be fully committed to our bodies, breath and movement.
That’s great for class, but what about during the rest of the day?
Do you take time to arrive in the moment and focus your attention on the task at hand, or are you constantly thinking about what happened yesterday, worrying about what’s next, or endlessly beating off distractions?
Engaging all five senses to create a pathway to mindfulness and awareness
One of the easiest and most effective ways to anchor yourself in the present is to adopt a technique that I learned during my yogi training and also came up in my mental health first aid course. Consciously tapping into each of the 5 senses and intentionally recognising what they tell you…
𝗦𝗶𝗴𝗵𝘁
Our eyes are constantly taking in information, but how often do we really see what’s around us? Practicing mindful seeing means slowing down and noticing details that normally get overlooked.
Look around your environment. Notice the play of light and shadow, the colours that surround you, the small details in a leaf or flower, the texture of a building. By pausing to appreciate these visuals, you train your brain to focus on the here and now. Even something as simple as watching the clouds move across the sky can become a calming practice.
𝗦𝗼𝘂𝗻𝗱
Mindful listening involves tuning into the sounds you might normally unintentionally ignore. This could be the hum of a refrigerator, the chirping of birds, or the murmur of voices nearby.
Try closing your eyes and identifying how many different sounds you can hear. Notice their volume, rhythm, and distance. By paying attention to sound without labelling it as good or bad, you create space to simply experience the moment. This practice can also help you become a better listener in conversations, fostering deeper connections with others.
𝗧𝗼𝘂𝗰𝗵
Touch is a powerful way to connect with the present. Bring awareness to the sensations of your body - your feet on the floor, the weight of clothing, the temperature of the air. You can also practice through intentional activities like running your fingers over a textured object, feeling the softness of a blanket or one of my favourites, hugging a warm cup of tea. Paying attention to texture, pressure, and temperature can ground you instantly, especially when your mind feels scattered.
𝗧𝗮𝘀𝘁𝗲
Do you savour every bite? Do you sit to eat – even a snack? Eating mindfully can transform an everyday activity into a moment of peace. Instead of rushing through meals, slow down. Notice the flavours, textures, and aromas of your food. Take smaller bites, chew slowly, and allow yourself to fully experience the act of eating.
This not only enhances enjoyment but also helps prevent overeating, as you become more in tune with your body’s cues of hunger and fullness. Even something as simple as savouring a single piece of chocolate can be a profound mindfulness exercise. Let me know how you get on with that one!
𝗦𝗺𝗲𝗹𝗹
Scents have a powerful connection to memory and emotion, making smell an especially grounding sense. Notice the fragrance of your morning coffee, fresh air after rain, or the subtle scent of soap on your hands. For most people, that first cup of coffee, or serving of dinner is a mini ritual in itself. When you pause to notice smells and engage in the moment, you strengthen your ability to stay anchored.
𝗕𝗿𝗶𝗻𝗴𝗶𝗻𝗴 𝗮𝗹𝗹 𝗳𝗶𝘃𝗲 𝘀𝗲𝗻𝘀𝗲𝘀 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗳𝗼𝗿 𝘁𝗿𝘂𝗲 𝗺𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀
Practicing mindfulness through the five senses doesn’t require extra time or special equipment, you can do it by just taking a moment to in and connect with yourself. By intentionally engaging sight, sound, touch, taste, and smell, otherwise ordinary moments that you would normally rush through, half focused on can become more meaningful. You will be more and less distracted at work and take more pleasure in leisure.
All you need to do is ask yourself: What do I see? Hear? Feel? Taste? Smell? In doing so, you return to the moment.
𝗔 𝘀𝗶𝗱𝗲 𝗻𝗼𝘁𝗲 𝗼𝗻 𝗺𝗲𝗻𝘁𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵
I mentioned that this technique came up during first aid training. The story that accompanied it was about an ex-serviceman who experienced a post-traumatic flashback in the supermarket and desperately tried to get people out of the line of fire. He felt he was under attack and cleared the shelves getting people to hide in the space. It wasn’t until someone with experience of mental health management talked calmly to him, asking him to feel the ground – it wasn’t sandy, hear the surrounding noise – there was no gunfire, and smell the environment – there was no smoke, that he was able to return to the present moment.
This is an extreme example of using to calm the mind and body, but it just proves that it works on all levels.
