Sit in your back yard or a park. Take a few deep breaths in, and out…. in and out. Notice your ribs and chest going up as you breathe in and down as you breathe out. Your body will start to relax as you take the air in and out.
Notice your surroundings. What to you see? Is the grass green, or are there some brown spots? Perhaps if you are in an area with a lot of trees, you will see more of the brown of the mud vs. the green of the grass. Is there anything else you see in the grass? Are there leaves or little flowers? Take a few moments and notice all of these things. Is there are garden in your back yard, with flowers, fruits or vegetables? Do you have gravel, rocks or mulch in your garden or around the trees? Maybe you have a fence in your back yard. Is it wooden or iron? Notice the texture and variations of color in the fence. How many trees are there, what are their size, shape, color and texture? Is there anything else, such as a swing set or pool? Is the sky blue or grey? Is the sun shining? Spend time observing all the things in your line of vision. It’s amazing how much there is when you focus on every little thing.
Next, take in the smells. What do you smell? Can you smell the fragrance of the flowers or trees? Perhaps the air has a smell or dampness to it. Are you or the neighbor’s barbequing, so there are scents of food nearby?
What about the sounds? Can you hear the leaves on the trees rustling? Are there cars going by? Can you hear children playing or people talking? What about insects buzzing by or birds chirping?
What are you touching while you are outside? Notice the feel of your legs. Are they touching a chair, swing, or blades of grass? Is the surface cold or warm? What are your feet touching? Notice how they feel. What about your arms? Are they touching armrests, or falling gently on your lap? Perhaps you are leaning back on them while sitting in the grass. Pay attention to all the parts of your body touching another surface. Even take time to notice the feel of your clothing against your skin.
Can you taste anything? Is there anything in your mouth such as a piece of gum, candy, food or drink? If not, just notice the taste in your mouth.
When you take time to notice and pay attention to all your five senses while living in the moment, you are practicing mindfulness. Doing so will lower your heart rate and stress level and make you feel more calm and rested.
Take care,
Debbie Grammas
