Invite in a few moments to pause during your day and simply notice your surroundings. Bring your awareness to your senses. Try identifying five things you can see, hear, smell, or feel. You can experiment by choosing one sense per day or trying a combination. Can you notice these sensations without judgement or expectations?

​

I use this exercise when I’m walking and notice my mind racing. I continue to walk but tune my awareness into the sounds around me. Sometimes I can hear birds, people talking, cars on the freeway, a dog barking; and sometimes I notice silence.