Dealing with stress and anxiety: Using mindfulness and your 5 senses in 5 minutes

Jay Shetty, a former monk, offers advice to people who experience stress and anxiety. He recommends that people build time for mindful moments. To be in the moment and confront anxiety-ridden thoughts, he challenges people to sit, be still, and to notice things in their immediate surroundings.

Using your five senses can help you practice mindfulness, and it does not have to take long.  With practice, you can be mindful in as little as five minutes, according to author and practitioner, Katherine Hurst. To begin, find a quiet space where you can be alone. Sit in an upright, comfortable position with your hands on your thighs.

The exercise starts by taking deep breaths, in and out. As you breathe, notice the sounds around you. In the beginning, you may hear obvious sounds such as traffic or people talking in the background. But as you really listen, you will begin to hear new things like the breeze or the silence. Switch your attention to smell. Like with sound, the goal is not to judge smells as good or bad — the idea is to notice what is out there. You can even light a scented candle to help you focus on this sense. Taste and smell go hand in hand. How does your tongue feel? What taste lingers in your mouth? Run your tongue inside your teeth or cheeks to stimulate this sense. Some people meditate with their eyes closed. For sight, however, open your eyes and think about what you see — the colors (or lack thereof), shapes, textures, etc. Finally, turn your attention to touch. How do your hands feel on your legs? What do your clothes feel like against your skin? How are you sitting? Where does your body feel tense?  In what position does it feel relaxed?

Other ways to be in the present include embracing nature, whether that is a walk in the woods or around your neighborhood or just sitting on your patio and taking in the experience through your senses.

References

Hurst, K. (2016). The secret law of attraction: Master the power of intention. Greater Minds Ltd, London.

Hurst, K. (2020). 5, 4, 3, 2, 1 Anxiety grounding: The 5 senses exercise. Retrieved https://www.thelawofattraction.com/anxiety-grounding-5-senses-exercise/#:~:text=5%20Senses%20in%205%20Mindful%20Minutes%201
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Shetty, J. (2020). How to ‘weed’ your mind to reduce stress, according to ex-Buddhist monk Jay Shetty. Retrieved https://www.bodyandsoul.com.au/mind-body/wellbeing/how-to-weed-your-mind-to-reduce-stress-according-to-exbuddhist-monk-jay-shetty/news-story/9081c6af411e84b0e94b5c5c25e010d6

Source: Amy F. Kostelic, associate Extension professor

Social media post: Using your five senses to meditate for just five minutes can help calm your anxiety and keep you mindful. We have some tips for confronting anxiety-ridden thoughts through mindfulness. Read about the steps you should take to focus on your surroundings to calm yourself.