Thoughts And Ideas
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Thoughts And Ideas

5 Senses For Finding Your Focus

Geralt; Pixabay

Mindfulness and meditation are wonderful practices for things like relaxation, stress relief, mental health, focus, and spirituality. While these types of activities can sometimes appear rather complex, they don’t always have to be. Sometimes keeping them short, can work just as well depending on what our day is bringing to us, and what our needs are for that moment.

So what are the quick “pick me ups” that are out there for us when we just want to have a brief reset to regain focus? There are different mindfulness practices and grounding techniques that are rather flexible. They can be performed no matter where we happen to be, or what we happen to be doing.

There is one popular exercise that is done in relation to our five senses. While seemingly simple in nature, it’s effects can work quite well as it pertains to things like inner peace and mindfulness.

Wherever you happen to be, when times are stressful, stop, take a breather and take a look at the entire picture, as it pertains to our senses.

If you’re in a stressful moment or are experiencing stress or anxiety, stop, and take a look at the big picture, as an outsider looking in. Utilize all the senses to get grounded.

Geralt; Pixabay

First off, let’s look at the sense of sight. Take a look around the room, and focus on one specific visual. It can be anything. From a painting on a wall, to a piece of furniture in the corner.

It doesn’t matter what you look at, just choose one visual, and see it mindfully. Look at what it is, tell yourself what it looks like. Look at all its details, and take a picture of it with your mind.

Next, stop, take a deep breath, and listen. Use the sense of hearing. If a window is open, focus on one specific sound from outside the window. A good sound in this kind of scenario is perhaps the sound of a bird singing.

Maybe a car driving by. The sound of the wind blowing. Kids playing outside. If there a storm blowing by, stop and listen for a rumble of thunder in the distance. Whatever you choose, focus on that sound, and only that sound.

Next, we have a sense of smell. Now we may often assume that smell can be a hit or miss type of sense depending on what kind of room or place we’re in, and what if anything is going on. I too, always assumed that. However, I strongly recommend that this smell activity be given a good hard try.

You will be surprised how very often you will find results in success in finding a specific smell that you can identify and notice rather quickly. Smell is a sense that can bring us far back into our past with memories that we haven’t thought of in years or even decades.

One thing I always give advice about is to realize that food is not the only thing that attracts our sense of smell. Don’t allow it to monopolize this sense. Realize that wherever you are, you are quite likely to be able to identify a smell swiftly.

John Hain; Pixabay

Now let’s look at the next sense, which I often consider it to be a branch of the same tree as our sense of smell. You guessed it; I’m speaking about our sense of taste. It’s easy to understand my philosophy about that. We may also consider this sense difficult like we first thought taste could be. But it’s my own opinion that we don’t have to actually be drinking something or eating something to be in the moment with our sense of taste.

This sense is one that can have a strong sense of mental interpretation which can play a big part of memories of how things taste, and what type of tastes we like and hate.

When looking to ground oneself, sit in a room without any food nearby, and I am confident you will able to connect quite closely to this sense. It may even start to feel like you are actually tasting something, with the more focus you put towards it.

For our grounding and mindfulness, we have our last sense, that being touch. Just as important as senses like sight, as our hands can sometimes work as our eyes and ears. Just think about trying to get through a totally pitch black room.

Geralt; Pixabay

Ground yourself by simply picking up an object, closing your eyes, and getting a sense of what that item feels like. Maybe even put multiple things in a box, and reach in and determine what something is, by the way, it feels. Do it without looking at what it is. Another excellent grounding practice that gets us to reset, and in tune to our mindfulness.

All of these techniques can work well for many scenarios. From just wanting to enjoy a calm day, to using these tools to save oneself from an emotionally traumatic, chaotic day.

This is a great tool that has good potential to serve its purpose. Next time you feel like you’re having a mentally scattered day, take a seat, and run through your five senses.

Michael Patanella

is a Trenton, New Jersey Author, Publisher, Columnist, Editor, Advocate, and recovering addict, covering topics of mental health, addiction, sobriety, mindfulness, self-help, faith, spirituality, Smart Recovery, social advocacy, and countless other nonfiction topics. His articles, publications, memoirs, and stories are geared towards being a voice for the voiceless. Hoping to reach others out there still struggling.



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Michael Patanella

Michael Patanella

Author, Publisher, and Editor. I cover mindfulness, mental health, addiction, sobriety, life, and spirituality among other things.