How to present with senses

Mindfulness 5 Senses: How To Use Your Senses To Get Out Of Your Mind

April 7, 2022

Filipe Bastos

Mindfulness is the ability to live in the moment, embracing your current circumstances without judgment. The key to embodying daily mindfulness practice is to turn into a keen observer. Using the five senses (sound, smell, sight, taste, and touch) to ground yourself in the present moment can enhance your experiences with the world around you. Appreciating the five senses can help you slow down and live for the moment. This article will cover the simple practice of mindfulness through the senses, using the 5-4-3-2-1 grounding technique. 

Awareness Of Sensations : Guided Mi...

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Awareness Of Sensations : Guided Mindfulness Meditation Practice with Meditation Music

Using Your Senses to be Mindful

The basic premise of mindful sensory exercise is that reconnecting to all of your senses can help you to put a stop to racing thoughts, which in turn helps you to become grounded.

It is a short simple mindfulness practice that slows down your breathing and lowers your heart rate and also helps to give your body a chance to relax by letting it know that there is nothing wrong. It doesn’t take long to complete, so anyone can make time for this personal practice.

You don’t need anything special to do this 5-4-3-2-1 grounding exercise. Just get a quiet place where you can be alone for around 5 minutes of your day. This technique can easily become a part of your daily routine to ease a racing mind or even just to become a little more aware of your surroundings.

So let’s begin. Make sure you’re sitting up straight, resting your hands on top of the thighs, and start when you feel comfortable. Next, breathe, take a long, slow, deep breath. Then, follow these steps.


As you continue to take slow, deep breaths, start tuning in to what you can hear around you.

Don’t judge the sound around you by classifying it as positive or negative; just notice it. The first sounds you might notice are things like traffic, conversation, music, and so on.

However, as you take a minute to do this, you should gradually start to hear more sounds than you did at the beginning of the exercise. You may start by noticing the loudest and most annoying or intrusive sounds in your home or office, but eventually, you’ll be able to hear the little noises in them too.

If you find yourself having trouble concentrating on sounds and your mind begins to wander, bring your focus back to your breathing. When you feel like you have it back under control, bring your attention back to the hearing stage of the exercise. As you repeat this technique a few times, it becomes much easier to do it at a faster rate.


After focusing on sound, switch your attention over to your sense of smell.

What different smells can you detect in your environment?

Can you smell food that is currently cooking or that has been cooked recently?

Do you notice any scents from the products you’ve used, like your shampoo or fabric softeners?

If you’re somewhere in your workplace, can you pick up any distinctive scents or maybe something that is out of place?

Try picking up smells coming from outside, if you have the window open can you notice freshly cut grass or exhaust fumes?

Similarly to step one, the goal is not to categorise scents as good or bad. Just notice them and then let them go and pass you by. If you don’t have a strong sense of smell, then you can make this step easier by having a scented candle lit before your five-minute session.


You may have naturally closed your eyes at some point during steps one and two.

If you did, that’s fine, but open them up, so that you can concentrate on the sight step of this exercise.

Look around you and notice the finer details of your surroundings.

What can you see?

Notice colors, shapes, and patterns. Are there any dominant colors in the room, and if so, are they warm or cold? Is there something missing?

These facts ground you into the moment, and in your body. They reduce the physical and mental symptoms associated with anxiety. You can also place specific objects to focus on if you’re having trouble with this stage. Some people choose stones and gems, while others choose between 5-10 different items with varying textures, colours and sizes. By approaching the exercise in this way, you’ll learn to become accustomed to the idea of visual focusing, and you’ll soon become able to do it anywhere.


The sense of taste part of your mindfulness exercise may seem strange if you don’t have anything to eat or drink.

It might be easier for you if you have something to sip or snack on during this stage, but you aren’t required to do so.

You can also just concentrate on the sensations in your mouth; how your tongue rests between your teeth, what taste remains from a previous meal and how your saliva feels in your mouth.

You can also try running your tongue over every tooth in turn, and moving it along the inside of the cheek.

If you do have any food, apply the same concepts discussed in the previous steps. For example, really notice all of these different textures in what you eat. Are some parts smooth, while others are rough, are there any grooves or dips? What distinctive flavours or ingredients can you detect? Does any taste linger after you swallow?


After you’ve completed the previous steps, you’ll move on to touch. When you first began the exercise, you placed both of your hands on your thighs.

Are they still there? What can you feel beneath your fingers? You might feel the warmth or coolness of your skin, or maybe the softness of your clothes.

However, don’t focus solely on your hands. Think about what is underneath your feet, and where you’re sitting. Notice all of the different textures, and look for places where your body is tense and where it is relaxed.

To round off the anxiety 5-4-3-2-1 grounding practice, stand up from where you’re sitting and touch one or two objects in the room. This is an important part of the grounding process as it helps you to continuously train your attention on the present moment.

Even when there are distracting thoughts during this five-minute meditation, you can gently bring your attention back to your senses. Don’t be discouraged when that happens, because it’s just another engagement of a particular sense. Try to incorporate it into your personal practice.

How do you feel now compared to when you started? Are you fully present in the moment and back in your body?

Next time you feel stuck in the flow of the day, try this exercise.

Using your senses as a Coping Technique 

When you feel anxious, it’s easy to feel trapped or stuck. Your heart races, you feel nervous and sweaty, and you’re sure that everyone is looking at you. Anxiety often feels like there’s an impending doom that comes along with it. A feeling that everything is completely out of your control.

Anxiety episodes can be both a common part of your daily life or they can primarily occur in response to stressful days. They are deeply unpleasant and can seriously undermine your overall well-­being.

So, what should you do when you feel your anxiety flaring? One of the most effective ways to deal with anxiety is to learn how to perform an anxiety grounding exercise that instantly calms your body and your mind. Using the above technique can help you to cope with hard emotions and anxiety. It can show you that you are in fact in control and you are safe within yourself and your thoughts.

Your Five Senses Mindfulness Exercise

If you don’t have the space or time to find a quiet place then try using these prompts below while you are at work or doing an activity or taking a break. Start by taking a few slow breaths and ask yourself:

  • Name three things you can hear? (clock on the wall, a car going by, music, your breath)
  • Notice three things you can see? (this table, a sign, a person walking by)
  • What are three things you can feel?  (the chair under you, the floor under your feet, your phone in your pocket)
  • Consider three things that you can smell? (flowers in the room, laundry detergent, a colleague’s perfume)
  • What are a couple of things you can taste? (a drink, a snack, an apple)

Consider the answers to these questions slowly, one sense at a time. You cannot do this exercise without being mindful of the present moment. Give these techniques a try and see how you feel afterwards, it may help more than you think! 

Frequently Asked Questions:

How does mindfulness connect to your 5 Senses?

Mindfulness allows us to connect more directly with our senses, bringing us into the here and now. In mindfulness meditation, by sitting quietly and bringing attention to our breath, we can slow ourselves down. Allowing us to become aware of our surroundings and how we are feeling through sensory action.

Why are mindful senses important?

Practising being mindful through our senses can help to broaden our ability to observe and enjoy our experiences more fully. By becoming more aware through a simple practice you broaden your horizons of understanding and eventually, you can develop a mindfulness skill.

What are the 5 senses exercise benefits?

The exercise has several benefits including increased empathy and compassion, improved sleep, greater focus and concentration, and reduced anxiety and stress.

Filipe Bastos( MSc Psychology & Founder )

MindOwl Founder – My own struggles in life have led me to this path of understanding the human condition. I graduated with a bachelor’s degree in philosophy before completing a master’s degree in psychology at Regent’s University London.  I then completed a postgraduate diploma in philosophical counselling before being trained in ACT (Acceptance and commitment therapy).
I’ve spent the last eight years studying the encounter of meditative practices with modern psychology.

Chloe Bridge

I graduated from the University of Salford with a 2:1 Honours in English and Creative Writing. Since I graduated I have honed my skills as an editor and writer through creating copy for websites, blogs, and social media for the University of Salford and Noctivigant Press.

With joining MindOwl, I have been able to learn and grow in the area of Mindfulness, this has widened my perspective and broadened my horizons on many topics such as positive thinking, mental health, and emotional intelligence.

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5 Sense Meditation - A guided practice to bring you into the present moment

Did you ever wish that you could sharpen your senses – to see a little further, hear more clearly, smell more strongly, taste more distinctly or simply feel a little more in life?

In a world full of rushing people, with sounds, smells, and sights zooming by in flying colors, now is the time to focus on one sense at a time to take life in more fully. You can do this by trying a meditation practice for the five senses.

What is a Meditation Practice?

Meditation is the act of arriving fully in the present moment. It is a tool used to train the mind to move from a place of rushing thoughts into a space of calmness.

You may experience many negative thoughts, worries, and fears coming in and out of your awareness daily. In fact, the average person has over 6000 thoughts per day. That’s a lot of time spent thinking, but how much of it do you spend thinking about the here and now? This is where meditation can help.

Meditation, either guided or unguided, allows you to drop into a deep state of relaxation for both the body and the mind. But, just like exercise and training the physical body, meditation practice should be done regularly if you want to get better at it. The question is – what specific outcome are you seeking through your meditation practice?

If you are seeking to develop more present-moment awareness, then you should explore a five-sense meditation.

How can I use my five senses during meditation?

To use your five senses fully, you can focus on each sense, one at a time, to enhance the perception of each one.

Doing this in a meditative state will allow you to feel each sense more deeply. It will also help you to drop into the present moment and really experience the world as it is happening around you. By noticing your surroundings, you will get to experience life more fully.

A guided Five-Sense Meditation Practice for you to try:

You can do this meditation either seated, laying down, or even walking down the street.

If you choose to sit for this meditation, you might like to use a meditation cushion for your hips, to set yourself up in maximum comfort. Make sure your phone is turned off, and you are in a space where you can completely relax.

Alternatively, if you choose to try this meditation when you are outside walking, or even moving around the house, know that you might feel a bit more active after the session. In this case, try to stay present with yourself throughout the meditation and really connect with the senses that you are identifying.

Begin by taking a few slow breaths to drop in

Just as you would begin any mindfulness or meditation practices, it is important to start with the breath.

Take a few deep breaths and really feel yourself arrive in the moment. Notice your pattern of breathing, and how your deep breath is moving in and out of your body. Feel how your belly and chest are moving in response to your breath.

Use these first moments, for around about a minute, to simply notice the racing thoughts that may be happening in your head. Tune into what you are currently feeling and explore the physical sensations in your body.

Step 1. Look – Identify 5 things you can see

Now, with your eyes open, but your gaze soft, take a look around the room or space you are in. Whether you have chosen to walk, or you are resting on the ground, use this moment to notice what is in your surroundings. Notice colors and shapes, and all things that your sense of sight can absorb right now.

In your mind, you can name these five things that you see. You can name the color, the items, the person walking down the street, or the pictures in the room.

When you have identified five things with your sense of sight, you can choose whether to continue the rest of this meditation with your eyes closed or if you prefer to keep the eyes open, make sure the gaze is soft and gentle.

Step 2. Listen – Identify 4 sounds you can hear

Now, time to activate your ears. Listen carefully to the sounds you can hear, both near and far, that are in your field of awareness. Keep a strong singular focus on sound, and try to identify four different sounds that you can hear right now.

Do you hear sharp sounds or dull sounds? Can you hear yourself breathing and perhaps a car driving far in the distance?

What sound do you hear in the room that you are in? Is there a conversation happening in the vicinity of your ears?

Do you hear the sound of music coming from your neighbor’s place? Or can you hear the sound of a small animal rustling along the forest floor?

As you listen to these sounds near and far, how sharp do you think your hearing is?

When you have heard four different sounds coming from different places, it is time to move on to the next sense of feeling.

Step 3. Feel – Identify 3 things you can feel

Identify three things that you can feel. These could be ways that your skin feels – for example, the different textures of your clothes on your body, or the floor beneath your feet.

This sense of feeling could also be coming from inside, your inner feelings – for example, do you feel happy or have a sense of compassion? Do you have feelings of anxiety or are you content, sitting here in this stillness?

Try to name three different feelings that are happening to you right now. When you have found three, it’s time to use your sense of smell.

Step 4. Smell – Identify 2 things you can smell

Now, use your nose to identify two distinct smells. Can you smell the freshly cut grass outside or the freshly baked food in the oven?

Can you smell the laundry detergent on your washed clothes or the oak wood from your grandparent’s chair?

Can you notice the difference between the cinnamon and the clove in your mug of tea?

How can you use your sense of smell to drop you into a certain place and time? Notice the subtle scents that are alive in your home. They might be pleasant, such as the perfume of your partner or the dried roses on the table. Or you might smell something a bit more neutral, such as the smell of your warm skin after sitting in the sun. Really notice the details.

Step 5. Taste – Identify 1 thing you can taste

The fifth and final sense is that of taste. Tune in now, and notice how your tongue rests on the roof of your mouth.

Perhaps in your mouth is the taste of the lunch that you just enjoyed. Or maybe you feel your mouth watering as you catch yourself dreaming about what you will eat next.

Try to notice the taste buds on your tongue and what they are still holding onto. What taste lingers in your mouth?

Or if you haven’t eaten in a while, maybe ask yourself, how does your breath taste?

When you have identified the taste that is currently in your mouth, you can name it, and then release the focus.

You have now successfully tuned your body and mind into a place of mindfulness and awareness. By noticing the senses in your body, you have heightened your presence in this very moment. This guided meditation is one that you can connect with often to improve all of your senses.

When and Why to Meditate Daily

For the best benefits, you should try to do this guided meditation daily. It doesn’t matter if it is the first activity in the morning, halfway through your day, or just before bed. The most important thing is to use this guided meditation to notice the world around you. Meditation has many benefits, and the more frequently you include meditation practices into your daily routine, the quicker you will experience the benefits.

Why should you meditate daily?

  • To calm your nervous system
  • To bring mindfulness and awareness to your life
  • To have a deeper connection to your surroundings, both people and places
  • To become a happy and more positive person
  • To spend less time on your phone and more time enjoying your physical surroundings

Whether you choose to walk or sit for this five senses meditation practice, the benefits will largely increase the quality of your life.

Frequently Asked Questions:

What is the five senses meditation practice?

Five senses meditation is a practice for cultivating mindfulness and present-moment awareness. This is done by focusing on what you see, hear, feel, smell, and taste.

Can this five-sense meditation improve my senses?

Yes, by focusing on each of your senses, one at a time, you are heightening your awareness of each of the singular sensations. This, in turn, creates more clarity in your mind and physical body as you begin to notice the full expression of your senses.

How to confess your love: 25 proven ways

August 12, 2022 Likbez Relationship

Not only words, but also actions will tell about your feelings.

Talking about your feelings for the first time is very exciting. This is an important moment in any relationship that is remembered for a long time. Experts gave some advice on how to confess your love and not spoil anything.

How to understand that you are in love

Everyone feels love in their own way, so there is no universal recipe that will allow you to accurately determine whether you are in love or not. “Sometimes strong feelings flare up gradually. And sometimes it is, on the contrary, an instant bright flash. The “speed” of love is different for everyone,” says psychoanalyst Babita Spinelli.

Psychotherapist and relationship specialist Ken Page adds that you first need to figure out exactly what kind of love you are experiencing. This is passion? Or is it a deep feeling that can inspire and last for a long time? “Love is a rich combination of feelings that includes romance and sexuality, as well as the warmth and beauty of partnership and caring for each other,” the expert notes.

Here are some clear signs of falling in love:

  • You want to share even the smallest details of your life with another person.
  • You are waiting for the moment when you can tell him about what is happening to you and how your day went, and listen to how he is doing.
  • You want to let another person into your inner world.
  • You want to listen to his thoughts and understand his emotions better.
  • You look forward to sharing your life with another person.
  • You often miss him. You feel warm when you think about him.
  • You accept a person completely with all his oddities and shortcomings.
  • You give him priority in your life.
  • You worry about another person's happiness as if it were your own.
  • You can imagine your future together.
  • You feel alive when you think about another person. You are surrounded by a feeling of something new.
  • You often yearn for him and want him to be there.

How to choose the best time to confess

Given that we are all different, the question of when to say “I love you” also does not have a universal answer. What is really important is to strengthen yourself in the sincerity of your feelings and intentions.

Ken Page advises taking your time and getting to know the person well before taking such an important step. “There is no perfect time to confess your love,” adds Babita Spinelli. “The main thing is to listen to your feelings and talk about them when you are sure of them.” Make sure that this is not just a passion for you, but recognition is not just a phrase that you have to say.

If you're still interested in specific dates, then, according to one study, men take about three months to confess their love, and women about five.

Things to keep in mind if you decide to confess your love

Experts recommend being as open as possible and allowing yourself natural excitement and experiences. This will make the confession more personal, sincere and touching. In addition, in some cases, according to Ken Page, anxiety and fear can even ignite sexual desire.

Do not drink for courage. Experts emphasize that at such an important moment, both you and the object of your love should have a sober head. In addition, alcohol can devalue your confession, and you will have to repeat it again in order for your words to be taken seriously.

And the last thing - do not immediately wait for the response "I love you." Some, such as emotionally reserved people, take time to say those important words in response. Be patient. “Don't ask if you're loved before talking about your feelings. There is no courage or sensuality in it, ”adds Ken Page. Your sincere desire to take such a bold step will give your future relationship so much more.

How to confess your love

Experts give several possible phrases and give advice on how to express your feelings without words. Choose something that resonates with you inside, take as a basis and add personal details.

How to confess your love in words

  1. “I love you”.
  2. "My feelings for you deepen and I start to fall in love with you."
  3. "You mean a lot to me and I really appreciate having you in my life."
  4. "I can't imagine my life without you."
  5. "More and more I want to share my life with you every day."
  6. "You are a special person to me, and I value our relationship very much. "
  7. "I appreciate you the way you are."
  8. "When I see that you are happy, I feel happier."
  9. "You inspire me to be a better person."
  10. "I can't wait for our future together."
  11. "You make my life so much better."
  12. Read a beautiful love poem.
  13. Write a love letter.

How to confess your love without words

  1. Look at a person with love.
  2. Send him a love song or even create an entire playlist for him.
  3. Make more physical contact, such as more hugs.
  4. To do together what your loved one likes.
  5. Spending more time together.
  6. Cooking favorite meals for another person.
  7. Support him in difficult times.
  8. Help him cope with difficult things.
  9. Be an active listener.
  10. Appreciate another person with all his shortcomings and quirks.
  11. Send flowers.
  12. Give personalized gifts.

Read also 🧐

  • 15 movie love confessions you'll want to repeat0018
  • 3 approaches to finding relationships that prevent you from finding love
  • How to stop romantic clichés from destroying your personal life
  • 7 stereotypical romantic tricks that are only good in fantasy

8 ways to control your feelings

Emotions drive our lives, and when we turn them off to make a decision with a "cold head", the result is not always justified.

We tell you when to follow your feelings, how not to get hung up on the negative and respond to irritants in time.

What are emotions and how they arise

Emotions are a mental process in the body that reflects the attitude to the situation. The nervous, respiratory, endocrine, circulatory and other systems are connected with emotions.

When you are in tune with your emotions, you develop decision making, building relationships with yourself and others, and the ability to take care of yourself. Scientists from the University of Berkeley and the University of Toronto have shown that the ability to regulate emotions is associated with improved living standards, income, and socioeconomic status.

Moreover, it is often necessary to control positive emotions - when they hit the head to the point of dizziness.

#1. Determine if you have difficulty managing your emotions

Strong emotions are normal. They occur when something very good/bad happens or when you have been waiting for something for a long time. This means that we accept our life and do not suppress natural reactions. But how do you know when emotions are out of control?

There are several signs:

  • you have problems in your work and friendships
  • difficulties at work
  • conflicts
  • desire to use something to control emotions
  • physical or emotional outbursts

#2. Do not suppress, but regulate emotions

No one would want to completely turn off emotions - stop feeling both good and bad. Yes, sometimes you want to forget that shameful quarrel and not relive it in your memory again and again. But a person without emotions is unrealistic. I also don’t want them to always work at 100% - emotional exhaustion will come so quickly.

When you suppress emotions, you prevent yourself from experiencing feelings. This can occur consciously or unconsciously, causing physical and mental disorders:

  • sleep problems
  • depression
  • anxiety
  • difficulty in managing stress
  • muscle pain
  • substance abuse

To learn how to regulate your emotions, you need to develop other skills:

  • Train facial expressions and gestures, use different voice timbres.
  • Manage attention - focus on the important and ignore the unimportant.
  • Control the breath. If you breathe deeply and slowly, you calm down, and if you breathe quickly, you become excited. The easiest exercise to calm down is to inhale for 4 seconds and exhale for 8 (the number of seconds can be changed, the main thing is to keep the ratio 1:2).
  • Develop imagination. So you can instantly imagine: “What if I now say this and that?”.

Also ask yourself the question: “Is it profitable for me to express this emotion in this way now?”. Most likely, you subconsciously know that, for example, you will get your way if you raise your voice in a conversation with an intern.

Frequent subconscious emotions: pity, despair, fear. When a person experiences them, he can turn into a manipulator - like a child who cries to get candy.

#3. Determine how you feel

Taking a few seconds to stop and sort out how you feel will eventually help you regain control of your emotions.

Imagine the situation: you have applied for a job that you have been waiting for for several months. We made the perfect resume, added our certificates, wrote a motivation letter for this particular company (and didn’t even forget to contact the recruiter by name).

A week passes - and there is no answer. Every day the wait becomes more and more tense. Two days later, the answer comes. You open the email and see the phrase: "Unfortunately, you are not suitable for us."

You get very frustrated and start acting without thinking: you assure yourself that you will work in the current position all your life, that you are not capable of anything, decide not to take the course you wanted so much, give up and lose motivation.

Interrupt these activities by asking yourself:

  • How do I feel now? (anger, frustration, anger, impotence)
  • What made me feel this way? (Recruiter's refusal without explanation.)
  • Is there any other explanation for this situation? (The vacancy has already closed / my competencies are a little outdated / this company does not suit me in terms of corporate culture - because I worked in a startup, and this is a corporation. )
  • What do I want to do with these feelings? (Write an angry response and offend the person / never look for a job again.)
  • Is there a better way to deal with these emotions? (Talk to a friend / go for a run / make yourself some tea and think about what prevented you from getting this job.)

As you go over the alternatives in your head, you can rethink the situation and change how you react.

It will take some time before such an action becomes a habit. But the more you practice, the easier it will be to deal with strong emotions.

#4. Keep a journal of emotions

Every evening write down the highlights of the day - how you felt when you woke up, what was your mood on the way to work. Has it deteriorated or gotten better? Who influenced it? Were you emotionally exhausted at the end of a work day? Were you able to restore the resource?

This practice will help you understand your emotions - and see what decisions they led to. You will be able to pinpoint exactly what you were doing unconsciously - and next time take control of the emotions that led to unpleasant events or reactions from others.

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#5. React so you don't get stuck

Try not to accumulate emotions, but express them immediately. Yes, you should not yell at others when you are angry, but you can convert the emotion - joke, swear in a place where no one can hear you.

This method will be more effective than just immediately pouring negativity on the interlocutor. If you clearly define your emotion and understand its cause, perhaps the negativity will disappear by itself. You will analyze the motives of the interlocutor and be able to reasonably explain why you are dissatisfied.

#6. Conflict with result

What's the point of fighting if all you end up with is a bad mood? Don't be afraid to disagree, even if you're talking to people in higher positions. So aggression will not accumulate and will be directed in a useful direction.

Hidden aggression is much more dangerous than open aggression because it can seep into subsequent conflicts. When you are not afraid to express feelings for a person, honestly say that the idea will not solve the problem, the brief is no good, and the deadlines are too short, you will begin to discuss the problem, and not try to prove something to the interlocutor. Open conflict is about results, not personalities.

#7. Rethink your emotions

Do not torture yourself with thoughts of how to turn off your emotions. Look at the situation from a different angle. Consider the emotional filter through which you see the world.

When you receive a letter from your manager asking for an urgent meeting, what do you think? Will you immediately begin to worry about a possible dismissal, or will you hope for a salary increase?

The correct emotional attitude will help to change the attitude to the situation. If you catch yourself thinking, “This business training is a waste of time,” then most likely it will happen. And if you think: “I will introduce myself to new people, then I will be able to cooperate with them. Perhaps there will be something worthwhile at the training, and I will be able to grow as a specialist, ”then everything will go differently.

Often the best way to remove emotions and get another point of view is to think about what you would say to a friend if they were in this situation. This way you can think more rationally.

#8. Consult a psychotherapist if you cannot cope on your own

Problems with controlling emotions may be related to family conflicts, childhood trauma, or other problems that the person may not even be aware of.

Not all emotions can be handled alone. Constant emotional swings, long-term or short-term mental disorder, bad mood and thoughts about the lack of meaning of your actions, nervousness and irascibility - a reason to consult a specialist.

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