DISCLAIMER: I am not a medical or mental health professional. Everything I share is information gained through personal experience, professional help, and outside resources. It is your own personal responsibility to seek professional help and advice before implementing any life-altering practices. Everyone's mental health journey looks different. My story is just one of millions. If you are feeling lost, scared, alone, concerned, or just not right, I encourage you to connect with a mental health professional. Don't wait until it becomes a crisis.

How do you do it? How do you stay present in the moment?

Being present is something I’ve been working on. As a planner (Enneagram 6) and former perfectionist, my tendency is to dwell on the past - all the things I could or should have done differently - or focus on the future - making a plan for every possible scenario.

Thankfully, I’ve had some success in retraining my brain to be aware in the here and now. One way I’ve done this and practiced with my kids is to do a “sensory inventory.”

A sensory inventory, or “senses check” as my kids call it, is an intentional act of grounding yourself in the moment by exploring each of your senses. It allows for deeper connection to what you’re experiencing in a specific space in time.

TAKING SENSORY INVENTORY

As with most of what I share, this sensory inventory practice is simple. All you do is go through each of your senses one-by-one and list three things that are true in the moment.

Let’s do a sensory inventory together now! As I ask each question, notice what’s leaving impressions on your senses while reading this, and I’ll share my impressions in the moments of writing it.

What do you see? 👁

I see the cursor blinking on the screen, traveling to the right with each letter.
I see the waves in my website’s video header crashing against rocks.
I see my open water bottle and empty Yeti mug, formerly full of tea.

What do you hear? 👂

I hear my daughter playing with a slap bracelet.
I hear music streaming through my headphones from a playlist curated by a talented artist friend.
I hear my fingers tapping on the keys during quieter breaks in the music.

What do you taste? 👅

I taste the fresh bread my husband made from scratch.
I taste water as it passes over my tongue.
I taste the grapefruit and cayenne gum I just began to chew.

What do you smell? 👃

I smell nothing. (Let me explain: I lost my taste and smell with C’VID last January. Unfortunately, both come and go as they please to varying degrees.)

What do you feel? ✋

I feel headphones snugly fit against my ears.
I feel my body pressing against the chair where I am seated.
I feel my wrists against my desk as I type.

MINDFULNESS THROUGH SENSORY INVENTORY

This may seem like a mundane setting for a sensory inventory, but imagine if you did this practice at an important event or occurrence you wanted to remember. Your memory of this instant could have a whole new dimension, with sensory recall bringing back more than just sight or sound. It could be a full sensory experience each time you revisit the moment .

Doing sensory inventories also allows your mind to look past your emotions, acknowledging the reality of the here and now. While dealing with negative emotions like anxiety, sensory inventory can help distinguish and highlight truth, making echoing lies a more identifiable.

PRACTICING SENSORY INVENTORY

Try a sensory inventory each day this week! If you do, I would enjoy hearing what moments and memories you soaked up to a whole new level through this practice. Share your story in the comments below!

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Mindfulness Through Sensory Inventory