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sensory engagement



"Nothing can cure the soul but the senses, just as nothing can cure the senses but the soul." Oscar Wilde, The Picture of Dorian Gray


--> thank you: https://www.brainyquote.com/quotes/oscar_wilde_101775?src=t_senses


Caught up in compulsive thinking & strings of activity, we go long stretches without mindfully engaging our senses. The longer we go without mindful sensory engagement, the more likely we are to become scattered, frazzled, & reactive. Engaging the senses keeps us grounded, present, & in touch with our bodies & environment. Which sets us up for a more pleasurable experience & wiser decisionmaking.


Here's a technique to try, one for each sense:


vision

  • open the eyes comfortably

  • see the eye's whole picture, like the eyes are a window & you're looking out

  • no need to describe, label, etc.

  • notice that you're seeing

  • see what you're seeing

  • maintain for no more than 30 seconds

  • transition out by briefly noticing your heartbeat & breath

hearing

  • bring awareness to your ears

  • hear the full soundscape, sense 360 degrees of sound

  • no need to describe, label, etc.

  • notice that you're hearing

  • hear what you're hearing

  • maintain for no more than 30 seconds

  • transition out by briefly noticing your heartbeat & breath

feeling

  • bring awareness to your skin

  • feel your skin's whole surface

  • no need to describe, label, etc.

  • notice that you're feeling

  • feel what you're feeling

  • maintain for no more than 30 seconds

  • transition out by briefly noticing your heartbeat & breath

tasting

  • bring awareness to your mouth

  • sense your tastebuds at work

  • no need to describe, label, etc.

  • notice that you're tasting

  • taste what you're tasting

  • maintain for no more than 30 seconds

  • transition out by briefly noticing your heartbeat & breath

smelling

  • bring awareness to your nose

  • sense your olfactory nervers at work

  • no need to describe, label, etc.

  • notice that you're smelling

  • smell what you're smelling

  • maintain for no more than 30 seconds

  • transition out by briefly noticing your heartbeat & breath

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