Five Senses Mindfulness: A Simple Way to Be Present
Sometimes, it feels impossible to pull yourself out of the past or stop worrying about the future.
Your brain is like a browser with 37 tabs open, and somehow, music is playing, but you can’t find where it’s coming from.
Here’s a tool to give yourself a break—just for a little while. The best part? You don’t have to carve extra time out of your day. You can do this while washing dishes, walking to the mailbox, chopping vegetables, taking a bite of food, or petting your dog. It’s all about shifting your attention. Instead of mentally time-traveling, you root yourself in what’s happening right now.
How to Practice Five Senses Mindfulness
You can go in any order and spend more time on certain senses, depending on the activity. Obviously, taste is going to be a richer experience if you’re eating than if you’re, say, washing your hands.
Before you begin, take a moment to check in with yourself. Do you feel anxious? Stressed? Distracted? Give it a number from 0 to 10—just as a baseline. Then, take two deep breaths and start.
Sight
Look around. Notice the colors, textures, light, and shadow in your space. Is there something you’ve never really paid attention to before? Find something interesting or beautiful. Notice your own body in this space—where you are, how you’re positioned.
Sound
Start with what’s closest: your own breath. Listen to it. Then, expand your awareness outward. What sounds are in the room? What about beyond it? Maybe there’s a distant hum of traffic, birds outside, or the faint ticking of a clock you never noticed before.
Taste
If you’re eating or drinking something, slow down and really taste it. If not, just bring awareness to your mouth. Relax your jaw, notice any tension, and pay attention to how your mouth feels in this moment.
Smell
Breathe in through your nose. Notice if there’s a scent in the air—food, soap, fresh air, or maybe nothing at all. Either way, bring your focus to your breath. What does the air feel like as you inhale and exhale? Try taking a deep belly breath, filling your lungs completely.
Touch
Notice everything you’re physically feeling, inside and out. Do you feel warm or cool? Any aches, itches, or sensations in your body? If stretching or shifting feels good, go for it. Then, notice textures—your clothes, the floor beneath you, the warmth of a mug in your hands.
Bringing It All Together
Take another deep breath and check in with yourself again. Did your distress level shift, even slightly? You just gave yourself a break from the mental noise and anchored yourself in the present moment. Maybe now you only have 10 tabs open!
If this felt good, you might make it a habit—attach it to something you already do every day, like making coffee or getting into bed. The more you practice, the easier it becomes to be present automatically.
Try it, enjoy it, and feel free to share it with someone who might need a little break, too
