5-MINUTE MINDFUL ORIENTING EXERCISE

​From the moment we wake up, we are often greeted by messages and emails that require our response and a to-do list for the day that demands our attention. Our mind could be at a 1pm meeting even when it's only 7 in the morning. Or it could be stuck on a stressful situation that happened a week ago. 

For moments like this, bringing mindful awareness to our senses could be a helpful practice to bring us back to the here and now. By practicing mindfulness, it could help us reconnect with the present and take our minds off worries about the future or regrets over the past. 

Here is a quick sensory awareness exercise to allow yourself the space to step back, breathe and find peace in the moment.

1. Find a comfortable place to sit. This could be a spot by the window or your favorite couch in your living room.
2. Notice where your eyes go and what you  see without labeling or categorizing.  Instead of thinking "plants" or "books," notice the colors, textures and patterns you see.  Notice what happens in your body as you slow down and pay attention to what you notice in your visual field.   Does your breath naturally deepen or change?  Do you become aware of other body sensations?
3. Now, notice what sounds you hear in your environment.  Are they close by or far away?  What happens in your body as you hear these sounds?  
4.   Allow yourself to savor the details around you as you take a few moments to slow down and just be.