Mindfulness with the Five Senses to Manage Stress and Anxiety

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I often have clients ask me how they can overcome anxiety and stress that feels overwhelming.  One thing I teach to them is the practice of mindfulness with the five senses.  This helps a person slow down and notice what is around them using sight, smell, taste, touch, and sound.  When you do this, your mind gets a break from the stressors of life and allows you to slow things down.

Some examples of ways you can use mindfulness with the five senses are;

  • While you are cooking notice the smells, colors, textures, and tastes of your food.

  • Burning a candle, notice the aroma and watch the flame bounce around.

  • Watch a sunset and notice the sights, smells, sounds, and physical sensations you are experiencing.  Does it feel warm or cool?  Is there a breeze you notice?

  • While you are eating, hold the food in your mouth and notice the flavors and textures.  When you swallow, notice how you can feel the food move down your body.

Another way to use mindfulness with the five senses is through a guided visualization.  You may want to pre-record this guided visualization so you can use it again and again. 

Find a comfortable place for you to lay down or sit.  Close your eyes and imagine a place that is peaceful to you.  Imagine you are there now and take some time to focus on each of the five senses as you experience them.  What do you see there?  Notice the scenery, the colors, and the overall environment.  Pause and take in the view.  Now notice what your body is experiencing as you are there in your peaceful place.  Are you sitting or standing? Is it warm or cool?  Notice what you are touching as you are there now.  Pause and notice that.  Now move to sounds.  What do you hear there?  Can you hear sounds from nature or perhaps there are other people there.  Pause and notice what you would hear if you are in your peaceful place.  Now focus on the smells that would be there.  Are there smells from nature or foods? Pause and take a moment to take in the smells.  Now imagine that you are eating a food that you love while you are in your place of peace.  Notice how the flavors and texture feel as you imagine eating the food.  Take one last moment to notice all of your senses as you are in this place of peace.  Notice how your body may feel more relaxed or at peace.  Take a deep breath and take it in.

The wonderful thing about this guided visualization is that you can access it any time you have a moment to yourself. It can literally take only 5 or 10 minutes of your day.  Use this when you are already relaxed to allow your body and mind to incorporate this into your normal routine.  You can use this practice before going to sleep, when you are sitting in a waiting room, or on a break from work.

If you would like to learn mindfulness with the five senses or other techniques to manage anxiety and stress, please contact me Alicia at Central Counseling Services office to get therapy started today.


By Alicia McCleod, LMFT

I am passionate about helping people feel better and work through the barriers in their life. I completed my graduate work at the University of Phoenix and have been working in the helping field for the last 10 years. I've spent much of that time helping people overcome their depression, anxiety, schizophrenia, trauma, and relationship challenges. My approach is that of compassion, acceptance, and I create a safe space where you can explore those underlying issues getting in your way today.

Therapy with me is unique as I use EMDR, mindfulness, relaxation techniques, solution focused interventions, person centered strategies, and Dialectical Behavior Therapy (DBT) methods to help reduce stress. I also have experience with helping individuals experiencing psychosis (hearing or seeing things others don't), trauma survivors, and people with ongoing mental health challenges. I work primarily with adults and also see teens and couples.

On a personal note, I do like to stay active and I practice mindfulness on a daily basis. I also enjoy hiking, trips to the beach, camping, reading, quilting, and spending time with my family. Please call my office today if you would like to schedule an appointment with me and get started on a healthier you!