Going through some difficult challenges?
Or just feeling bored and lack-lustre?
Whatever your state of mind at the moment, let's reset and start afresh...
In order to stop living mindlessly in the “house of habit”* we need to engage with our sense experiences more deliberately and wholeheartedly. I want to invite you to play with some simple exercises designed to focus on each of the senses in turn and wake them up. Why not join me on a 5 day exploration? The programme will start by the end of July but meanwhile read on…
Why?
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By paying attention to our sense experience, whether it’s pleasant, unpleasant or neutral, we aim to develop awareness of each moment as it happens. In this way we may find some space to breathe more easily, no matter how busy or challenging our lives have become.
How?
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Each evening, I’ll put up a new blog outlining the suggestions for the next day. We’ll start with Sight and then work through Hearing, Touch, Smell and Taste. 5 senses, 5 days. (Or, of course, you can space these days out as much as you like!)
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The day’s practices will be short but persistent! You will need to commit to 5 minutes in the morning, preferably first thing, on your own, and 20 minutes at the end of the day to carry out some reflection. The other practices can be done at any time during your day whether you’re working, looking after children, gardening, walking, shopping etc
What do I need?
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A notebook for hand written reflection and/or drawing. No notes on your phone or computer please.
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A device to time yourself in the morning. Eg Meditation Timer Online
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An open mind and a willing heart. If those aren’t available to you right now, curiosity/desperation/boredom with the status quo will do fine!
Meanwhile, have a sense taster with the 5-4-3-2-1 grounding exercise
This is a really good practice to punctuate your day or to use when you feel anxious and lost in thought.
Step 1: look around you and notice five things. Anything. Scrutinise colours, shapes, size etc without the need to label what you see.
Step 2: listen to the sounds around you. Notice 4 distinct sounds. Maybe close your eyes if you can. Hear the qualities of the sounds rather than trying to identify their source.
Step 3: feel 3 different physical sensations. Perhaps air on your exposed skin, the feel of fabric, the pressure of your seat or feet. Sensations inside the body.
Step 4: smell two things available to you right now. On your body and/or around you.
Step 5: taste one thing. Maybe there’s a taste in your mouth already or you need to try something like toothpaste or a drink or some food.
As you work through the senses, take your time to notice the full range of your experience. Remember that we’re not deliberately choosing pleasurable sensations. In fact, you might notice thoughts pop into your head about what you’re doing – judgements about whether you like it or not, for example. That’s fine. Simply redirect your focus back to the sense experience once you notice you’ve wandered off into thinking. This is all normal.
