If you find your mind overwhelmed, in a vortex of negative thought, here is an exercise you can use to refocus your mind, become present and alleviate feelings of stress and anxiety.
We call it a Sensory Immersion, and here’s how to do it.
Step 1: Identify the feeling of discomfort
Step 2: Find yourself a comfortable sitting or standing position and establish a deep steady breathing pattern
Step 3: Choose one sense and focus on it, identifying as many stimuli as you can that are affecting that sense (e.g. sense of touch – scan your body and note pressure points, contact, clothing, breeze…)
Step 4: Continue this for all 5 of your senses, maintaining steady breathing
Repeat if necessary.
By focusing purely on senses of physical pressure, from the breeze on your neck to the feeling of your feet pressing against the floor, mentally noting every item in your line of sight, registering the ambient sounds around you, the subtle smell of your surrounds, the lingering tastes of lunch; you are distracting your mind from external pressure and creating a calm internal focus.
Give it a shot and let us know how you go.
If you are challenging yourself in life, then you are likely to experience some moments of uncertainty and fear; but these should not dominate your existence. Life is too short.
If these feelings persist, let someone know. A problem shared is a problem halved, and there are plenty of agencies and support available.