Come To Your Senses is a Mindfulness Exercise

Come to your senses is a simple mindfulness exercise to help your group reflect on the present moment using their five senses. Mindfulness has many proven benefits, both to our mental and physical wellbeing.

Facilitate the activity step by step, making adjustments according to the needs of your group. Conclude the meditation by gently inviting your group back.

Begin by inviting your group to get comfortable in your space. Then it’s as simple as gently guiding your group through the easy step-by-step instructions that you read to them.

Instructions

• Once you are seated comfortably, take these next few seconds to relax.
• Let us take a few deep breaths to relax and shift our attention to the present moment.
• Make note of how you’re feeling in this moment and notice any thoughts or sensations arising.
• Take a deep breath in and out.
• Now, I invite you to look around and find five things that you can see.
• What do you notice first?
• Now, let’s open our ears. What are four things that you hear around you?
• Do you hear any cars, people talking? The sound of the wind? What do you notice?
• Now, let’s move on to the nose. Breathe in.
• What are three things that you can smell?
• Let’s now shift our focus to our touch. Feel your hands and fingers. What are two things that you feel?
• Maybe you feel something on your skin elsewhere— your arms, feet, or face? Take note of what you notice.
• Let’s now focus on taste. What is one thing that you can taste right now?
• Lastly, let’s do a final check in – how are you feeling after the activity?
• Did you notice a difference between when you started and after you completed it?
• When you’re ready, I invite you to slowly open your eyes and come back to the group.

If you’re comfortable, we’ll take some time to share your experience with the group.

(Source: This guided mindfulness activity was inspired by Lisa Hughes and the Five Senses
Mindfulness Exercise from the University of Vermont Medical Center, USA.)

The topics of this publication: health, relaxation, wellbeing, self