I’d like to introduce an idea that you can practice if you are feeling overwhelmed. It’s really simple! Engage your 5 senses. There are lots of ways to do this, but this is an exercise I use because I find it really simple and I like that you can do it almost anywhere:
Step 1
Make a cup of tea (or coffee, if that‘s more your cup of tea)!
Step 2
While it brews or once it is ready, take five deep, calm breaths. Inhale for 3 seconds, hold for 1 second, and exhale for 4
seconds.
Step 3
Engage your senses. Each of the following corresponds to one of the senses:
Attend to the cup simply by looking at it: are you noticing the steam from the hot tea? What colour is the cup? How about the liquid itself? Is there anything else that catches your eye?
What are you hearing right now? Is there any sound coming from the cup of tea? What else can you hear around you?
Move your hands close to the cup. Can you feel warmth? What does the cup’s texture feel like?
What does the tea smell like? Can you identify different scents? 5. When it is safe to do so, have a taste: what is it like? Sweet, sour, or bitter? What is the quality of the flavours?
Once you have completed these steps, congratulate yourself for taking the time to be present in this way.