Mindfulness: The Five Senses Exercise

When you are being mindful, you are present in the moment. You are aware of your thoughts and feelings, body sensations and environment. It involves bringing your focus to the present moment through a variety of exercises and strategies. Mindfulness exercises promote positive psychology and reduce feelings of stress. Practicing mindfulness enables you to slow down, to observe without over-reacting and feeling overwhelmed. It can bring you feelings of peace.

One exercise for promoting mindfulness is the Five Senses exercise. It involves tuning into your environment using all five senses, being fully aware. In the following order you take a moment to (1) notice 5 things you can see (possibly things you might otherwise not notice), (2) notice 4 things you can feel (such as the texture of the shirt you are wearing, a smooth surface, the sun on your face), (3) notice 3 things you hear in the background, (2) notice 2 things you can smell and, (1) notice one thing you can taste (of a drink, of the taste in your mouth, the air, a piece of gum). Finish this exercise aware, appreciative and centered.

New Year Health Goals

According to a recent survey, the top 5 resolutions for the new year are improved fitness, improved finances, improved mental health, losing weight and improved diet. How many resolutions or goals does each person set? Almost half of participants surveyed report setting 3 goals for 2024.

If you have health in mind, you are not alone. But what makes a goal more definitive than a wish? A few things. Make sure your goal is SMART, specific, measurable, achievable, relevant and time-bound. Put some thought into your goal. Consider this: the best goals for an individual align with their values, or the beliefs, interests and principles that guide your life. For example, if your goal is fitness/activity-driven and you value family, community, fun, and adventure, joining a climbing gym with your family may fall in line with these core values.

Make your goal action versus outcome oriented. In other words, instead of what you want to achieve at the end (weight loss) what will you do to get there? What are the steps or actions that will enable you to lose 1 lb at a time to get to that ultimate goal? Changing specific eating habits, practicing portion control and/or increasing exercise can be short-term goals that get you there.

Keep your goals positive rather than negative. Focus on what you will do/have/add versus what you must limit/omit and avoid. With these tips you can set goals that go beyond wishes and hopes.

Holiday Health Tips

December is typically a jam-packed month with holiday celebrations, shopping, end of year duties (personal and/or professional) among other things. Like most people, you are trying to maintain your sanity, weight and peace of mind. Physical activity, stress management and nutrition are 3 major players in maintaining a healthy body and mind. Consider a the following tips to help you keep up the momentum through the end of the year.

• Experiment with in-season produce and new, healthy holiday recipes. Search the internet for healthy recipes including ingredients such as winter squash, root vegetables, cabbage, pears, and apples, for example. These pair well with warm, sweet spices such as nutmeg, allspice and cloves.
• To stay active, consider signing up for a local/community walk or run. See what holiday-themed offerings are taking place in your community. Recruit the family for an after-dinner stroll to check out the Christmas decorations.
• Managing stress takes planning and consistency but not as much time as you might think. Incorporate laughter into your life, every day. A joke, funny video or story can put a smile on your face and lighten your heart. Have 5 minutes? Try progressive muscle relaxation at night when you hit the sack.