Have you ever found yourself in awe at the amazing beauty and abundance you witness whenever you get into or close to nature, say on a walk, a run, or a bike ride? It's like finding hidden treasures.
That “noticing” is called mindful observation. Mindful observation has many incredible and useful results, especially in nature.
Mindful observation is much like meditation, yet whenever I mention the practice of meditation, the typical response I get is that it’s just too hard to sit in one place for any length of time.
I completely agree, often it’s hard to even imagine sitting quietly in any one spot for an hour especially when you’re first starting a meditation practice. The best way to do or learn anything is to start small, and easy.
Small and easy aptly describes the following “starter” meditation. And if the word meditation is off-putting, think of it as an exercise.
It’s called the 5 Senses meditation (or better yet, exercise), you may have heard of it.
It’s simply utilizing all five of your senses to get present and focused. Those senses are seeing, feeling, hearing, smelling, and tasting.
Here are the simple instructions:
Take in a few deep breaths (I’m usually on my morning walk when I do this, but you can do it while sitting at home, in traffic, or anywhere, really).
Now, notice and count 5 things you can see;
Then notice and count 4 things you can feel;
Then notice and count 3 things you can hear;
Then notice and count 2 things you can smell;
And finally notice and count 1 thing you can taste (for me, it’s usually coffee or toothpaste!).
As you practice this meditation/exercise, do your best to stay present and to be non-judgmental. Often you’ll find your mind going off in other directions, and if that happens just acknowledge you’re off course and then refocus your attention to the exercise.
This 5 Senses meditation enhances your awareness and presence. It’s utilizing all of your senses to bring you into the present moment.
It also encourages you to slow down. By paying close attention to your surroundings, you sharpen your awareness and learn to live more fully in the here and now.
As a bonus, it also allows you to notice all the beauty that surrounds you, in all forms: visual, touch, sound, smell, and taste.
This exercise and other meditations that draw your focus to the hidden treasure surrounding us have other amazing benefits.
When you develop a regular practice of meditation or mindful presence you’ll find that you are:
· More appreciative and grateful,
· More creative and inspired,
· Have better mental clarity and focus,
· Emotionally stronger and resilient,
· More connected with nature and those around you.
Mindful observation like the 5 Senses meditation is a powerful practice that transforms your perspective and enriches your life.
By noticing your surroundings and the beauty there, you open yourself up to a world of wonder and joy.
Here’s to seeing the world with fresh eyes and a grateful heart!
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