Using our five senses to practice mindfulness, we focus on our environment instead of your thoughts. When we are aware of our senses, we are paying atttention to the present moment which helps absorb details, think clearly, be relaxed and aware.
This simple practice of 5-4-3-2-1, is easy quick and can be done anywhere and anytime.
First, notice 5 things that you can see. Look around you and become aware of your environment. Try to pick out something that you don’t usually notice.
Second, notice 4 things you can feel. Bring attention to the things that you’re currently feeling, such as the texture of your clothing or the smooth surface of the table you’re resting your hands on.
Third, notice 3 things that you can hear. Listen for and notice things in the background that you don’t normally notice. It could be the birds chirping outside or an appliance humming in the next room.
Fourth, notice 2 things you can smell. Bring attention to scents that you usually filter out, either pleasant or unpleasant. Catch a whiff of the pine trees outside or food cooking in the kitchen.
Finally, notice 1 thing you can taste. Take a sip of a drink, chew gum, or notice the current taste in your mouth.
Mindful eating and mindful drinking are wonderful ways to bring mindfulness into our day. So many opportunities to practice paying atttention to the present moment which helps absorb details, think clearly, be relaxed and aware.
Practice the skil with a raisin.
How is eating like this different than the way you normally eat?
When is a good time to try mindful eating? Snack time, lunch, dinner, trying new foods, etc.
How do you think mindful eating helps you practice mindfulness?
Do you think mindful eating will change the way you eat?