# 4 Mindfulness

> Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.

Dr Jon Kabat-Zinn (2017)

Try using the ‘five senses’ exercise to bring you into the present moment. This exercise involves noticing and naming the following sensory stimuli:

- FIVE things you can see
- FOUR things you can feel
- THREE things you can hear
- TWO things you can smell
- ONE thing you can taste

Figure 2 Engaging your senses

## Activity 2 Test your five senses

Allow about 5 minutes

Try out this exercise now, and make some notes on your observations below.

Things you can see

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1. 2. 3. 4. 5.

Things you can feel

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1. 2. 3. 4.

Things you can hear

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1. 2. 3.

Things you can smell

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1. 2.

Things you can taste

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1.

## Mindfulness is really attention training

- Mindfulness strengthens the focus area of your brain and can therefore lead to high performance.
- There are many benefits associated with mindfulness for both physical and mental health, especially when undertaken with an attitude of kindness, patience, and gentleness.
- It can slow down thoughts and smooth emotions.
- You can use the activity above to calm yourself, reduce anxiety, and increase concentration on your work.
- Regulating attention leads to becoming more self-aware, building new neurons, and reinforcing the pathways in the brain.
- This leads to putting life and events into perspective.
- A sense of wholeness develops over time with mindfulness.

## Documented benefits of mindfulness

stress reduction • clarity and focus • greater resilience • enhanced creativity • improved relationships • improved concentration • rapport and communication • improved health and wellbeing • greater confidence and self-esteem • reduced anxiety and depression • improved work-life balance • greater work satisfaction • memory enhancement • intuitive ability • pain reduction • happiness

(UK College of Mindfulness Meditation, 2022)

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