About Sensory Awareness

Sensory awareness is a mindfulness practice that focuses on learning to tune into the senses: sight, sound, taste and touch. Learning how to be present, to live in the moment, focuses thoughts and emotions. Sensory awareness and other mindfulness practices reduce stress caused by worrying about the future. Living in the present, there is no room for fear.

Practicing Sensory Awareness

• In addition to practicing sensory awareness on its own to aid in focusing attention, sensory awareness can be most beneficial when used in conjunction with other wellness practices. Becoming more aware of the sensory information the brain is recording in the moment enhances practices such as meditation, yoga, psychotherapy, massage, writing and artwork.

Eating Meditation

• An eating meditation is a great way to become more aware of the senses of sight, smell, touch and taste.

  Eating involves the use of the four primary senses of sensory awareness. You can best practice an eating meditation alone in a quiet room, free from distractions. Take a few slow, deep breaths while sitting at the table. Notice the food on the plate -- the colors, the smells. Pick up the fork and scoop some food. Focus on the weight of the utensil in your hand as you lift the fork to your mouth. Notice how it feels when you put the food in your mouth. Feel the texture. Savor the flavors, identifying each individual flavor present in the food. Chew slowly; notice how the food feels between the teeth. Consider what the food sounds like while chewing.

Walking Meditation

• A walking meditation can help you become more aware of your surroundings.

  Walking meditation focuses on the senses of sight, sound and touch. You can do walking meditations in any setting, but it's recommended to begin your practice in a quiet, safe place such as a park. As you begin to walk, notice how your body feels. Pay attention to the muscles in the neck, shoulders and arms. Are they loose and comfortable or tense and tight? Focus on the hips and legs. Do they move easily, or do they seem to be resisting walking? Notice what it feels like when the right foot lifts from the ground and then when it touches the ground again. Observe the difference in the weight on the toes and the heels. Be aware of the breath as you breathe in and out. Notice the depth and length of breaths. Look around as you walk. Pay attention and note the colors of the trees, cracks in the sidewalks, the paint peeling on the neighbor's fence. What scents are in the air? Is it the smell of flowers or fresh air or car exhaust? Note whether the scents are pleasant or unpleasant.

Incorporating Sensory Awareness Into Daily Life

• Keeping a sensory journal allows you to reflect on your sensory journey.

  Practicing mindfulness and learning to be more aware of each of the senses is relatively simple. Begin by incorporating meditation exercises into your daily routine. You can set a timer to alert you throughout the day. When the timer sounds, take note of what you feel in that moment. What do you hear, see, smell and taste? Keep a journal of your sensory discoveries to reflect back on.