Sensory orientation is a tool you can use when you're having difficult feelings or getting stuck in a loop of unhelpful thoughts.
If you can connect to your environment through using your senses,
This moves your attention into the present moment,
Bringing your focus into the now,
Breaks familiar yet unhelpful rumination loops,
And allows for more helpful and pleasant sensations through the sensory experiences of your body.
Let's try this together.
You can do this in any position.
It works well if you take a comfortable seat with your back upright.
Let out a big breath,
Empty your lungs.
Now,
Take in a deep breath through your nose,
And feel it fill your belly.
Then let it out through your mouth.
Feel your shoulders drop.
And let's repeat that deep breath in through your nose.
Feel the air pass into your nostrils and down into your lungs,
Your belly.
And let it out as you feel your belly relax again,
And your shoulders drop.
If you're seated,
Feel your feet on the ground.
Feel the contact points of your body with the floor,
The chair.
Really feel your seat bones on the chair.
Let yourself become heavy.
Gently gaze around your space.
What can you see?
Really look.
Be curious.
See the different colours,
The textures,
And shapes.
Now listen to any sounds you can hear.
What can you hear which are nearby sounds?
And how about a little further away?
Listen carefully and hear those sounds which are the furthest away.
And now let's return to your body and listen for any sounds you may be making.
Let's return to the sense of touch and feel the fabric of your clothing against your skin.
How does it feel?
Rough?
Smooth?
Something else?
Are you warm or cool?
Where is the warmest part of your skin?
Remain in the experience of concentrating on the warmest part of your body for just a moment longer.
And now feel the coolest part of your skin.
Where is this?
Let's linger here for another moment.
Are there aromas in the air around you?
What can you smell?
Are there unpleasant or pleasant smells?
And how about taste?
What do you taste?
It might be helpful to swallow.
If you'd like to swallow,
Experience the whole sensation.
And now let's breathe in once more,
Consciously,
Through your nose,
A big inhale.
To then exhale through your mouth and dropping your shoulders.
I'll be silent for a few more seconds,
Giving you time to take some more deep breaths in and out at your own rhythm.
Now return your breathing to normal as we finish this exercise.
You can practice this sensory orientation any time that you need to stop unhelpful thought patterns.
Alternating your awareness between inside and outside your body in this way takes you into the present moment and away from those intrusive thoughts,
Interrupting harmful loops.
Each present moment,
As the word present suggests,
Is a precious gift.
