Writing Strategies — Sensory Snapshots

How sensory snapshots can help you to ground yourself in the present moment and focus back on your writing

Photo by Lesly Juarez on Unsplash

Introduction

This blog post is part of a series of writing strategies sourced from staff, students and researchers working at the University of Manchester Library. Try all of them out and see what works for you!

This post focuses on the ‘sensory snapshots’ technique, and how it can help you to ground yourself in the present moment and focus back on your writing.

What are Sensory snapshots?

Sensory snapshots is a mindfulness strategy that asks you to take the time to fully focus on different body sensations, such as touch, sounds, temperature, taste and smell, to help you feel calmer in your writing approach. Mindfulness strategies have roots in ancient Eastern philosophy but they have been gradually adopted in the West too as the benefits have become apparent.

The therapeutic applications of mindfulness were pioneered predominantly by Jon Kabat-Zinn. The technique of sensory snapshots can be applied to any situation you find yourself in, whether you’re stationary or engaged in a task.

For example, if you’re sitting down, you can focus on the feeling of contact between your feet with the ground or perhaps the sound of birdsong in the background if you are working from home. You can also focus on the warmth and sensation of liquid in your mouth when you mindfully take a sip from a cup of tea, or the warmth of the sun’s rays on your skin when walking outside.

The idea is that you focus solely on these different sensations in the moment to give your brain a break and yourself the chance to recharge and regroup, especially if you suddenly find yourself feeling anxious or stressed during writing.

How does it work?

There are four steps to this technique:

• Choosing — pick a sensory snapshot experience you would like to use. This might be the breeze from the window or your cup of coffee — there are lots of everyday experiences that fit with writing, so if you’re stuck, please see below for examples.
• Focusing — focus your attention solely on the sensation you have chosen. Quietly observe that sensation and concentrate on how it feels.
• Returning — your thoughts may naturally wander elsewhere, pulling your attention with them. If that happens, it’s ok; this is what our minds do. When you have noticed your thoughts drifting, just return to the feeling of that sensation.
• Ending — When you have lingered on the sensation long enough (perhaps after around 10–20 seconds), reflect on how the sensation felt and what feelings or emotions it evoked.

Sensory snapshot examples

• Stroking a pet — focus on the feeling of fur and warmth when you stroke your cat or dog.
• Listening to music or songs — mentally tune into the sound of the music, perhaps focusing on the instruments and how they influence the rhythm of the song and any emotional reactions the music may induce.
• Having a shower — focus on the sensation of water on your skin.
• Wind in the trees — look at the movement and shapes of what you can see or listen to the whispering sound of leaves as the wind blows.
• Sitting in a chair — feel the chair supporting your weight.
• Eating and drinking — observe the colour and shape of the item of food or drink (breathe in its aroma, if relevant), feel what it’s like to hold it, take a bite and focus on the taste and texture as you begin to chew and the sensation of swallowing afterwards.

What are the benefits?

By helping us to ground ourselves in the present moment, mindfulness-based techniques can lead to improved cognitive regulation and help to reduce stress, anxiety and depression. When it comes to writing, it can be a way to ‘press the reset button’ and refocus our efforts once more.

Writing can be a frustrating and daunting process at the best of times, particularly when attempting a long piece of work, such as a thesis or dissertation. Taking sensory snapshots allow us to not only acknowledge the feelings which arise but also enable us to find peace and stillness in the here and now, helping us to return to the task at hand with a calmer mindset.

Further support

The My Research Essentials (MRE) team runs a Mindfulness for Postgraduate Researchers workshop, where you can explore sensory snapshots and other helpful mindfulness techniques in more detail and learn how to apply them to your everyday life. Please see the MRE website for details of the next workshop.

For a bit of further reading, you might also check out Mindful’s support with building resilience, and this handout from Integrated Mindfulness on using objects as focusing anchors for mindfulness practice.

There’s only one way to find which writing strategies work for you, and that’s by giving it a try! Check out the My Research Essentials Medium publication for more writing strategies to try, or join our writing communities and write with us at our Shut Up and Write sessions and Writing retreats.

By Olivia from the Student Team