How to Ease Your Stress With a ‘Mindfulness Moment’

By: Michelle Nortje

By being mindful of our social and sensory needs and limits, we can avoid becoming burnt out, bombarded and over-committed.

Take note of when you are getting tired or overstimulated. Take a mindful break and just be with your experience in that moment.

This short mindfulness pause can be used as a brief wind down at the end of the day or as a soothing check-in throughout the day. You may need 15 seconds or 5 minutes. This mindful retreat can be especially helpful when your social calendar or daily routine is getting busy.

Slowing things down and refocusing on our senses, in the present, is a helpful way to anchor ourselves and allow ourselves to reset. Here are just a few examples of how to bring your attention to your senses. Be creative and create your own mindfulness check-in!

See

  1. Notice and describe the patterns of the clouds…
  2. Count the number of different flowers you see on your way to the train or office or coffee shop…
  3. Observe the different shapes and colours of the leaves…

Smell

  1. Take the time to savour the aroma of your morning coffee or tea…
  2. Light a scented candle and try to identify the various scents…
  3. Pay attention to different smells as you prepare your meals…

Touch

  1. Find items in the home or office with different textures – soft, hard, rough, smooth…
  2. Stroke your cat or dog and pay attention to the texture of their fur…
  3. Notice the warmth of the sunlight on your arms…

Taste

  1. Savour the flavour of each mouthful of your meal…
  2. Chewing slowly notice the textures of each bite…
  3. Take a sip of cold water and notice how the different temperature feels in your mouth…

Hear

  1. Take a moment to listen to the breeze outside or through the open window…
  2. Play some soothing music or nature sounds if you are stuck indoors…
  3. Listen to the gentle inhale and exhale of your own breath…

Article supplied with thanks to The Centre for Effective Living.

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About the Author: Michelle Nortje is a psychologist who works with a range of age groups and mental health issues, including Solution Focused Brief Therapy (SFBT), Cognitive Behaviour Therapy (CBT), Positive Psychology, mindfulness-based approaches, Dialectical Behaviour Therapy (DBT), Attachment theories and more.