This week’s Trying It On introduces The Three Senses exercise, a quick and simple mindfulness practice that brings clients fully into the present moment. One of my favorites and one I am sure I have covered here before, just a shorter version of it.
This technique helps clients focus on their immediate environment and sensory experiences, reducing mental chatter and enhancing grounding.
Exercise Instructions
Step 1: Explain the Practice
Introduce the exercise:
- “We’re going to spend the next few minutes focusing on our senses to connect with the present moment. This can be a helpful way to center yourself when your mind feels scattered or overwhelmed.”
Step 2: Guide the Client Through Their Senses
Ask the client to name:
Three Things They See
Example: “What’s something you see right now in the room? A color, an object, or a shape?”
Three Things They Hear
Example: “What sounds can you hear? Maybe the hum of a fan, a car passing by, or the sound of my voice.”
Three Things They Feel
Example: “What physical sensations are present? Maybe the texture of the chair, the temperature of the room, or the feeling of your feet on the ground.”
Optional: If time permits and you want to extend this practice further consider including:
4. Three Things They Smell
- Example: “What scents do you notice? If nothing comes to mind, that’s okay—just notice that absence.”
Three Things They Taste
Example: “Is there a taste lingering in your mouth? Maybe coffee, gum, or nothing at all?”
Step 3: Reflect on the Experience
After the exercise, debrief with the client:
- “What was it like to focus on your senses in this way?”
- “Did you notice anything new or surprising?”
Explain the purpose:
- “You just spent a few minutes in the present moment. When we focus on our senses, it pulls us out of our thoughts about the past or worries about the future, helping us feel more grounded.”
Step 4: Encourage Daily Practice
Suggest ways the client can incorporate this exercise into their daily life:
- “You can use this exercise anytime you feel stressed or distracted—whether you’re at work, in a waiting room, or even during a walk. It’s a simple way to reset and reconnect with the here and now.”
For the Clinician: Observations and Insights
As you guide clients through this exercise, note:
- How easily they engage with their senses.
- Any comments or insights about their experience.
- Their willingness to practice mindfulness as a regular habit.
The Three Senses exercise is an adaptable and accessible tool to foster mindfulness. Try it out with your clients this week, and let them discover the grounding power of their senses. Stay tuned for next week’s Trying It On!
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