Mindfulness - The Multi Sensory Approach

I know you're going to enjoy the following meditation exercise I have put together for you. Multi Sensory Mindfulness is a fantastic method of achieving new levels of calm and insight.

But before we begin, lets dive into what Mindfulness is and why the Multi Sensory approach super-hacks your practice.

Why Mindfulness is so Important

Mindfulness was created in 1979 by the American professor Jon Kabat-Zinn. Mixing psychology and Buddhism, Mindfulness emerged as a stress reduction program at the University of Massachusetts.

Through regular practice and training, mindfulness helps you to become more aware of your thoughts and feelings. It helps to turn  your focus away from the past or worrying about the future, instead focusing on what's going on in the present moment. 

Taking a multi sensory approach elevates mindfulness to new heights and helps you to keep your focus for longer. When used daily, you'll start noticing more moments of mindfulness, clarity and peace of mind even when you're not practicing. 

Will Mindfulness Help Me? 

The positive health benefits associated with mindfulness have been scientifically proven. The technique promotes the production of Serotonin - also known as 'the happy neurotransmitter'. When released into our blood streams, this happy chemical lowers blood pressure, reduces stress, relaxes pain and bathes your brain in a completely natural anti depressant. Scientists at the University of Montreal observed that mindfulness has a direct impact on the brain's production of Serotonin levels, effectively melting away stress and depression.

Multi Sensory Mindfulness

There is some preparation involved before starting this technique, you will need the following items:

Cup of herbal tea or glass of fruit juice of your choice

Meditation/nature sounds playlist, CD etc

Incense

Flowers, photo or relaxing picture

Comfortable chair/cushion to sit on

Just before you are ready to begin, make sure you play your chosen soundtrack, light the incense and take a good mouthful of your drink. Keep the fluid in your mouth a little longer than normal, then swallow it down.

Slow your body and mind down as you usually would during meditation. 

Divert your attention to the flowers, photo or relaxing picture. Really focus and study as many aspects as you can. Let the thoughts come freely with no judgement. Shift into whatever it is you are feeling and explore this deeply. Perhaps a certain colour gives you a certain kind of feeling?

Now close your eyes and focus your attention on physical sensation, perhaps the touch of the clothes you are wearing, a ring on your finger or the comfortable chair/cushion you are sitting on. When thoughts other than these enter your mind, don't berate yourself, just kindly focus your attention back to your physical sensation.

Shift your attention to your taste. Explore the thoughts and feelings that arise. Where on the tongue can you taste your drink? Break down the taste into sweet and bitter notes and focus on what this might reveal.

Now focus on your chosen soundtrack. You may have heard this countless times before, but now you're going to dive deep into the soundscape and reveal all the hidden subtleties. Delve into these feelings, recognize the different sounds that cause reactions in different parts of your body.

Move your attention gently to the scent in the air and explore the thoughts and feelings you have. See if you can detect, using your sense of smell alone when a wisp of smoke is closer to you or further away and follow the natural pattern of it's movement.

Follow your usual steps to bring yourself out of your meditative state. Take a few moments to reflect on what you are feeling and how this multi sensory mindfulness technique affected you.

I find this a really effective tool in centering myself from outside influences and I always learn a little bit more about myself during each session. 

I'd be interested to learn about your experiences and reflections with the above mindfulness meditation, comment below or contact me and let me know how you use mindfulness as part of your daily routine.