3 Easy Tips to Awaken Your Five Senses

Focusing your attention, even for a short while, on your senses is a time-honored mindfulness practice that will leave you feeling more relaxed and present. The idea is to try and clear your head of unnecessary thoughts and then concentrate on what you can sense without feeling any judgement toward it.

Here are 3 tips that can help you do that successfully :)

1. Practice mindfulness to experience the world around you.

One by one, try turning your attention to something you can see, something you can hear, something you can touch, smell, and taste.

This simple yet powerful practice is great for teaching your mind to focus on one thing, and also allows you to experience the object of your attention without the need to define or classify anything about it.

Better still, you’re not required to decide if you think it’s good, whether you like it, or anything else for that matter. All you have to do is accept the sensation as it is and be okay with that. Sounds like a healthy idea, right?

2. Set the stage for your senses.

When you know you’re about to take your five senses for a spin as a way to unwind, choosing your surroundings and creating just the right atmosphere can do a lot to support your plan. Make sure to incorporate elements that entice each sense.

Sight: Try sitting in a room you really like and focusing on a favorite decoration. Or pick a pleasant spot outside where you feel relaxed. Anywhere you choose is great as long as your eyes feel joyfully occupied.

Smell: Use a diffuser with a nice essential oil such as lavender or jasmine. If you’re out in nature, search for a scent you can connect with, like the fragrance of freshly cut grass or a flowering bush.

Hearing: Turn on some calm music or sit quietly and listen to the sound of birds, crickets, or the wind outside.

Touch: Try centering your attention on the feel of a fluffy pillow or perhaps a smooth object like a stone or seashell.

Taste: Engaging your taste buds can get a little tricky. After all, you don’t want to make yourself hungry instead of relaxed. ;) Still, see how you fare at focusing your awareness on the taste of a fruit or any other food that you like. Allow yourself to eat it slowly, giving it your full attention.

3. Have some fun with guided imagery!

Guided imagery meditation encourages you to engage all of your senses in a relaxing mental scene. This simple trick can help you soothe your body and mind by supplying it with a vivid scenario to concentrate on.

Don’t let the term “guided imagery” fool you: this visualization technique isn’t only about sight. Sure, you still want to be able to see the scene within your mind’s eye, but you also want to hear, smell, touch, and taste it as much as you can using your imagination.

So, try visualizing yourself at a place where you’d gladly spend the whole day. For me, it would be sitting next to a beautiful swimming pool by the sea, watching an amazing sunset :) As you conjure up that special place, make sure to involve your senses as much as possible:

Feel the temperature of the air, the gentle warmth of the sunlight on your skin. Sense the gentle breeze on your face and the smooth fabric of your clothes. Notice the sound of the sea waves or the gentle bubbling of that fountain by the pool. Add an enjoyable scent to the air. Maybe it’s the smell of the salty ocean or a fire pit nearby. And don’t forget: while you’re having all that fun, go ahead and imagine something tasty, too!

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The Imagine Blog

You’ll Love This: Bedtime Routine With Guided Imagery Meditation

By Meirav Tamir • 14 Mar, 2022

In my last blog I discussed the everyday challenge of going to sleep and how a simple bedtime routine can be a HUGE help. So now a little more into detail with these great ways to make it work! Phase One – Taking Care of the Body Try dedicating the first 10 minutes of the routine to basic actions that prepare the body for hopping into bed, such as brushing teeth, getting into pjs, and snagging a glass of water. Do your best to make sure these happen at about the same time and, if possible, in the same order. And don’t forget to include a cut-off time for electronics – at least 30 minutes before it’s time to fall asleep. Blue light has been shown to limit production of melatonin, a hormone that’s key to maintaining a healthy sleep cycle. Avoiding electronics right before bedtime will help kids fall asleep faster and wake up feeling rested. Once all of this is out of the way, you can move on to the next phase of the routine. Phase Two – Taking Care of the Heart and Mind The second phase, in my opinion, is the best part of the routine, and it actually offers a priceless opportunity for you to create a 100% nurturing experience for your kids . In fact, the content you pour into the next 10 minutes or so will have a life-long effect on them. There are a ton of different things you can do to treasure your time together. You can… Read a book Take turns saying things you’re grateful for Talk about the good things that happened that day Sing a song or say a prayer Say goodnight to family members, friends, the moon, the stars, the birds, or even the trees outside The Guided Imagery Meditation Option If you haven’t before, you could also give guided imagery meditation a try! You might be surprised how fun and calming it is to visualize a pleasant scene as if you’re part of it. There are many different types of meditation you can do depending on your preference: breathing practice, progressive relaxation, mindfulness meditation focused on the five senses, landscape visualization, self-esteem exercises… And the list goes on! Get started with one of my guided imagery meditation scripts: The Protection Bubble . Then you can branch out based on your success. (Many of my customers swear by bedtime meditation!) Keep it short so bedtime remains as consistent as possible, but don’t be in a hurry. Above all, make sure to be present. These are some of life’s most precious moments, so just relax into the bonding experience. The more you give, the more you’ll receive during these positive, soothing 10 minutes. Oh, and try not to blink… They’ll be all grown-up so fast! :)

Making a Successful Bedtime Routine

By Meirav Tamir • 14 Mar, 2022

“My kids always go to sleep so nice and easy!” said no parent ever. Getting your kids to go to sleep every night can be quite difficult, wouldn’t you agree? When my kids were young, I used to feel like I could fall asleep a hundred times before they ever did. And by the time the house was quiet, I was running on fumes. The Challenge – Encouraging the Kids to Sleep Unfortunately, falling asleep is not something that children can do on command, and it can get frustrating for all parties involved when they struggle with bedtime. The good news is that following a regular bedtime routine can turn that difficulty into willingness and even, dare I say, anticipation. Not only does a solid routine help to bring each day to a close in a positive way, but it also contributes to better sleep at night. This will have a great impact on your children’s health and well-being, not to mention your own... Still skeptical that it’s even possible? Perhaps that’s because you’ve never given guided meditation a try. ;) But before we get into that, let’s talk a little bit about the basics of bedtime. The Road to Success – Creating a 20-minute Bedtime Routine All good bedtime routines are built on a few similar and repetitive activities that occur every night at around the same time. But making the routine predictable does not mean it has to be dull (even though that can help with the process of winding down). The magic lies in creating a familiar and foreseeable space that kids associate with going to sleep. This provides young, active kids with a sense of security that gradually allows them to let go of the day and welcome a good night. Best of all, a bedtime routine doesn’t need to be long! About 20 minutes will do for a soft landing :) In my next blog - an easy two-phase process for a successful and fun bedtime routine.

Positive Affirmations and How To Use Them

By Team Imagine • 03 Nov, 2021

“ I am smart and capable. I am kind. I am confident. ” Could something so simple actually work? Absolutely, yes! And when it comes to managing thoughts and feelings, it doesn’t get much easier than positive affirmations. What Are Positive Affirmations Positive affirmations are simple, short sentences with motivating or reassuring content that you can repeat to yourself in order to improve your mood or mindset. An easy yet powerful stress management tool, positive affirmations can be applied to any aspect of life to increase your confidence and help you feel good. When used often enough, they can have a real and lasting effect on the way you naturally think and behave. Tips to Maximize Your Affirmations Say the words “I am” in your positive affirmations. Doing so helps to create a more favorable state of mind – one in which you feel connected to the emotions you want to promote. Focus on the present. Sticking to present-tense statements makes them feel more real and attainable. There’s no need to worry about whether the affirmation will come true because you’re telling yourself it already is. Be specific about your wording. Statements that affirm the feelings you want, such as “I am courageous,” are more impactful than statements that negate your current feelings, like “I am not scared.” Using Positive Affirmations With Kids The wonderful thing about positive affirmations is that there is no limit to their usefulness – especially when it comes to kids. Kids encounter so many different situations each day that test their skills and emotions. Here are just a few examples of times when you can try positive affirmations with your child: First thing in the morning, to start each day with a positive mindset At bedtime, to ease their transition to a restful sleep When facing a test at school or any other kind of personal challenge When feeling an overwhelming emotion, such as stress, anger, or sadness What Positive Affirmations Are Not Positive affirmations are a great tool to train the mind toward positive thinking and emotional regulation. But it is worth noting that all emotions are valid and serve a purpose. Kids should know that it is absolutely OK to feel whatever emotion they are feeling. It’s OK to be sad, angry or stressed, and it is OK to feel overwhelmed. Positive affirmations are not a tool to erase negative feelings altogether, since there are times when those emotions are healthy and necessary. This message can be especially helpful to kids, who tend to see things in black and white. That said, positive affirmations are great any time a person decides they’d like to transition to a new mindset. So next time you or your child feel the need to turn things around, give these tips a try. Sometimes, all it takes is a simple “I am OK right now.”