Sensory Reboot
Materials Needed:
To Support Feeling:
Bored
How to Do It
Engage all five of your senses in a quick and mindful way. Smell something fragrant like essential oils or a candle, taste something with a strong flavor like citrus or mint, listen to lively music, touch different textures (like a soft blanket or a rough surface), and look at something visually stimulating (like a vibrant piece of art). Spend a few moments with each sense, fully immersing yourself in the experience.
Why It Works
Apathy often comes with a dulling of the senses. This exercise helps to reawaken your sensory perception, which can help bring you back into the present moment and spark a renewed interest in your environment.
Guided Practice
Sit comfortably or stand, allowing your body to relax. Close your eyes softly, if that feels right, and begin to notice your surroundings through your senses. You might hear distant sounds, feel the texture of your clothing against your skin, or notice a faint scent in the air.
Bring your awareness to your senses, starting with sight. Even with your eyes closed, imagine the colors, shapes, and patterns that come to mind. Notice if certain images or scenes arise, perhaps familiar places or abstract visuals, allowing yourself to explore these fully. Next, shift your focus to your sense of hearing. Listen to the sounds around you—the soft hum of the room, distant noises, or maybe the sound of your own breath. Notice how these sounds feel in your body—perhaps they bring a sense of calm, or maybe a reminder of certain memories or emotions. Allow yourself to be present with these auditory sensations. Move your attention now to your sense of touch. Feel the texture of your clothes against your skin, the sensation of the air on your face, or perhaps the pressure of your body against the chair or floor. Notice how these sensations change as you bring your awareness to them—perhaps there is a sense of grounding, comfort, or a realization about how tactile experiences connect you to the present moment. When you feel ready, take a few more deep breaths, integrating these sensory experiences. Notice how your body feels now—whether there is a sense of refreshment, calm, or perhaps a new awareness. Allow yourself to stay with this sensory reboot for a few more moments, enjoying the heightened awareness. When you are ready, gently open your eyes, carrying this sense of presence and vitality with you into your day.