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Enhancing Mindfulness: Channeling the Power of the Five Senses

By Izzy Brown, MA, R-DMT, LPC


Moments of peace and calm can be challenging to find as many of us are programmed to go, go, go! Mindfulness, the practice of being fully present in the moment, can be a powerful tool for managing stress and improving overall well-being. One effective way to engage in mindfulness is by using our five senses—sight, hearing, taste, touch and smell—as anchors to the present moment. Let’s explore how we can leverage these senses to cultivate a greater sense of mindfulness.



Sight. Our sense of sight allows us to appreciate the beauty of our surroundings. Engage with mindfulness by taking a few moments each day to truly observe your environment. Notice the colors, shapes, and textures around you. Be present with the play of light and shadow. Whether it’s admiring a piece of art, a vibrant flower, or the gentle dance of a candle flame, sight can anchor you in the present moment, bringing a sense of peace and serenity. With the five senses skill, I encourage you to observe 5 things you can see.


Hearing. Sound has a profound impact on our emotions and well-being. Tune into the sounds around you, whether it’s the melody of a birdsong, the rhythm of raindrops, or the soft hum of a favorite song. Engage in active listening, paying attention to the nuances and layers of sound. By immersing ourselves in the auditory experience, we create a space for mindfulness and allow ourselves to be fully present. With the five senses skill, I encourage you to listen to 4 things you can hear.


Touch. Our sense of touch can ground us and bring ourselves back to our bodies. Engage in mindful touch by noticing the sensations on your skin. Feel the cool grass beneath your feet, the warmth of a comforting hug, or the texture of your softest blanket. Engaging with tactile experiences can promote relaxation and reduce stress. Take time to appreciate the various textures and sensations that surround you. For touch on the go, I recommend all types of fidget toys! With the five senses skill, I encourage you to touch 3 things you can feel.


Smell. The sense of smell has a powerful influence on our emotions and memories. Engage in scent-based mindfulness by noticing the aromas in your environment. Take a moment to inhale deeply and appreciate the fragrance of a flower, the scent of freshly brewed coffee, or the calming aroma of essential oils. By focusing on the sense of smell, you can create a soothing and rejuvenating experience as it will anchor you back to the present moment. With the five senses skill, I encourage you to inhale 2 things you can smell.


Taste. Food has the incredible ability to awaken our senses. Take time to savor each bite mindfully. Pay attention to the flavors, textures, and aromas as you eat. Engage all your senses by appreciating the colors and presentation of your meals. Cultivate gratitude for the nourishment and pleasure that food provides. By savoring each bite, you can transform any meal into a mindful and satisfying experience. With the five senses skill, I encourage you to eat 1 thing or suck on a piece of candy/mint and notice all flavors.


Incorporating the five senses into your mindfulness practice can transform everyday experiences into moments of presence and calm. By engaging with sight, hearing, touch, taste and smell, you can cultivate a greater sense of mindfulness in your daily life. Embrace the power of your senses and allow them to guide you towards a more grounded and fulfilling existence.


Want more mindfulness skills? Visit our website at bellavalorepsychotherapy.com to set up an appointment with a therapist today. You have the power; you must access it.

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