3 Minute Scent Mindfulness

Grab a scented oil or lotion for this simple mindfulness practice. Some folks like to add a carrier oil (coconut, almond, jojoba) to their essential oil to dilute and soften the essential oil's impact on the skin.
You could explore a scent that is comforting, pleasing or interesting to you.
Scent is one of our strongest sense memory experiences. We can use that to help us in moments of need. This mini practice could be useful before a stressful meeting, as a mini mindfulness break, or to help you shift focus when you are working on changing behavioral or thought patterns.
This is a great practice for beginners who are exploring mindfulness and integrating somatic practices into their day-to-day lives.
Deep appreciation to Narek Mirzaei for sharing their music, Our Peaceful Ocean, with us.

Transcript

Hello, And welcome to the Scent Mindfulness Practice. Grab a scented oil and maybe a carrier oil. If those aren't available, Perhaps grabbing a scented lotion. Maybe picking a scent that is calming. Energizing. Interesting or something that you're just curious about. Welcome to pause this recording while you do that. And if you're using the oil, Begin by making a well in the palm of one of your hands. And place a couple drops of the oil. Right there in the center. And to that, Add the carrier oil if that's available. If you're using lotion, Just place the scented lotion into your hands. And once you've done that, Start to move your hands together. And as that is happening, You may start to notice sensation in your hands. Maybe a temperature change. Perhaps already noticing the scent show up in the air as your hands are moving now. And then maybe making a cup with the palms of your hands. And bringing them towards your nose and your mouth. And welcome to shift how close or far away your hands are according to what feels useful to you at any time throughout this practice. From here, Start to get curious about the experience and the scent in this breath here. Maybe letting everything else fall away. Wonder if you notice layers to the scent. Is there a felt sensation as you breathe in? Perhaps a taste experience to the scent. Maybe see if the experience of this scent makes its way all the way to the back of your throat. Welcome to explore if your mind has any associations with the scent. Maybe an image, Color. A memory. Or this scent is like a something. Really welcome to stay with this as long as it feels interesting or useful. And whenever you feel ready. And then there's that inner, Okay, Enough. More enough for now. Maybe rubbing your hands together again and giving yourself a little self-massage with this scent. It could be at the back of your neck. Your shoulders, Your sternum. Behind your ears or your temples. And as you go through the day, Welcome to return to this scent. Whenever it feels useful. Thank you for joining me. Wishing you well today.