What can you do in 60 seconds or less to relieve anxiety and drop into a state of presence? Stop, drop, and observe. We’re so caught up in our thoughts, our to-do list, and our neurosis that we forget to really be present in our surroundings. Half the time we’re somewhere but we don’t feel connected to our environment because our awareness is scattered. Here is a simple practice I do to drop in and reconnect in 60 seconds or less, The 5 Senses Meditation.
Go for a walk in nature if you can. If there’s no nature around, that’s okay, wherever you can take some time for you is perfectly acceptable. All we’re doing is reconnecting with our 5 senses through observation. Ask yourself one by one, “what do I see / smell / taste / hear / feel?“
How are you really feeling?
When you ask yourself what you feel, be sure to close your eyes and take a breath. We might physically feel a sensation in our bodies that has an emotion attached to it, and it’s important to witness what’s happening within. Don’t judge it. Breathe into wherever you’re feeling the most sensation and let it be. Usually it’s in our heart space or our bellies.
Oftentimes, we don’t even realize we have stuck energy until we give ourselves a minute to observe it. And usually, that’s all it takes to transform it. Emotions need to be felt or they stagnate and we start feeling all sorts of mucky ways.
Breathe in the air, and enjoy the light that our glorious eyes are able to see through your awareness. Thank your body for the magnificent sensory experience that it provides that we take for granted everyday. Tune in to your environment, and focus on your experience with it.
This practice always helps me when I’m feeling in need of a quick reset and I hope it helps you, too. Next time you’re triggered or feeling overwhelmed, go for a walk and connect with your environment.