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This 5 Senses Mindfulness Exercise Can Help You Increase Inner Calm In Minutes

Updated on 10 August 2020 • 7 minute read
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The yogic path teaches us to cultivate our higher mind and self-regulating capacity in the midst of stress and emotional discomfort. 

In yoga, we approach stressful, overwhelming, fearful, angry, and anxious moments with an invitation to summon the neutral Observer or Witness within us. 

This part of ourselves serves as an anchor that helps us stay connected to the present moment instead of getting swept up in our emotions, stories, or reactions. 

 

An effective tool that helps activate the Observer within you is the 5 Senses Mindfulness Exercise. 

It helps to activate your senses so that the monkey mind has something to do instead of just ruminate, over-think, and loudly react. 

This exercise helps your higher mind take over for a while. 

And the effects tend to be a reduction in stress and reactivity, along with an increase in inner calm and self-awareness. 

 

5 senses mindfulness exercise steps: 

Use the following five steps to ground yourself when things feel chaotic or out of control. 

  1. Activate your breath – Your breath is intimately connected to your mental-emotional state. It can work for you or against you. When you’re experiencing heightened emotions take control of your breathing by taking deep, slow breaths. Inhale for 5, exhale for 7… Do this for a few rounds before moving on to the next steps. 
  2. Focus on 5 things you can see – It doesn’t matter what they are just look around and notice five distinct things. You can either name them out loud or repeat them to yourself silently. Notice each thing and take a moment to soak it in. 
  3. Notice 4 things you can feel – Use your sense of touch and senses of perception to identify different things you can feel like your heartbeat, the feeling of the ground under your feet, your glasses on your face, the chair or couch under your bum, the temperature in the room, the sun shining on you, or your feet enveloped in your shoes.
  4. Identify 3 things you can hear – Activate your inner ear and notice the different sounds around you. Can you hear the air conditioning blowing? Cars driving past? Are birds chirping outside? Is water moving through the pipes? The ticking of the clock? Take each sound in and notice it with your full attention. 
  5. Observe two things you can smell – Your coffee cup? The leftover food cooked in the kitchen? Your perfume or cologne? The laundry detergent on your shirt? The smell of fresh cut grass? 
  6. What’s 1 thing you can taste? – Got your coffee or tea or water nearby? Take a sip. Grab a snack. Or maybe you can taste your toothpaste in your mouth. Or your leftover meal. 

 

It may seem really simple to go through these steps but don’t underestimate the power of simplicity here. 

Allow your senses to guide you into more calm, more awareness, and more well-being. 

Make this exercise a habit and notice all the little positive changes that come with it.

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Discover The Senses Retreat                              

Come and experience the exhilaration of ancient desert lands, of uncommon therapies and healing hands – An Enchanted Desert Refuge under an Infinite Sky.

Remember Your Senses?

Though often unnoticed in the hustle and bustle of our modern world, the senses influence our perceptions and behavior for good or misfortune. They elevate us to lofty heights or lead us into perpetual despair, depending on our level of awareness.

When we pay careful attention, even a quick walk past a bakery, the sight of a garden in bloom, a song that moves our limbs with abandon, a decadent dessert or the soft caress of a loved one will remind us of the magic and meaning of life.

The “Discover the Senses Retreat” is designed to enliven the senses, to foster exploration, discovery and understanding of the depths of our lives and the world around us – drawing us closer to our innate human potential – truer perceptions and a heightened performance to elevate the contents of our daily lives.

The Senses

Everything, everywhere – the entire world as we know it – belongs to our basic senses and the subtle finer senses of instinct, intuition insight and inspiration. They touch us and we see, we hear, we smell, we taste and the world appears – they move our feet over the ground, guide our steps, influence our concept of self, provoke thoughts and behaviors, influence our innermost beliefs, effecting the conscious decisions of our everyday lives.

Modern science tells us that this invisible world of the senses is a series of signals and impulses moving in and around us – activating our heart rhythms, brain waves, and cellular structure – leading our thoughts feelings, and actions.

Ancient wisdom and thousands of years of human experience does not speak in terms of signals or impulses – instead, it reminds us of “the heart of wisdom” deep within, where all we have suffered, loved, thought about or felt is recorded and combined with the very essence of our being – our higher nature and purpose – lifting our judgments and considerations into a new way of seeing life as it happens in and around us.

Science is only now beginning to validate what ancient wisdom has told us all along – that the sense of touch can heal, the vibration of music can inspire, taste and smell and sight influence emotions, behavior, and ultimately, our health and enjoyment of life.

Sensory Deprivation and Sensory Overload

No problem can be solved from the same level of consciousness that created it.

– Albert Einstein

All of us experience challenging periods in our life when, no matter how hard we try to manage our tribulations; we cannot find ways to resolve them. The problems may range from everyday issues that involve unexpected changes or added responsibilities in our daily routines, a life-crises where we experience and deal with astonishing redundancy, bereavement, relationship breakdown or serious health conditions. Often “duck and cover” may seem like the only way out.

Sometimes our senses mistake these feelings as emotional turmoil, mental confusion, ineptness, or just plain craziness. These feelings can lead to:

  • Lack of creativity and understanding
  • Anxiety and stress
  • Neglecting truth and value in the world around us
  • Following “the mob” in spite of our better instincts
  • Hearing, but refusing to listen—seeing but refusing to see
  • Giving up on making a difference
  • Rejecting meaning, purpose, and accepting mediocrity
  • Anger, depression, and lack of passion
  • Decreased performance at home or work.
  • An acute sensation of going through the motions of everyday life.
  • Drifting away from one’s life calling.
  • Depletion of emotional and physical power.
  • An inability to stay focused on the “journey” for/to success.

Re-Discovering Your Senses

The “Discover your Senses Retreat” is designed to rekindle passion and meaning, reignite creativity and understanding, to remind us of our forgotten dreams and the enjoyment of life’s simple pleasures.

We use sound, color, smell, taste and touch to broaden and deepen the scope of your basic senses, attuning your awareness beyond ordinary perception to awaken a higher nature with a new sense of responsibility, generosity of spirit and quality of love.

Each day we provide a daily dose of energy through the language of the senses—private vibrational therapies, hands-on bodywork and group experiences in sensory integration: time spent with nature in our desert wonderland—Native American Vision Journey—a sound concert using ancient Tibetan singing bowls and chants—energy-enlivening body movements such as Tai Chi and Yoga, intuitive writing and water color – daily meditation—nutritious meals and beds like clouds.

We have organized these special therapies in two general categories—Workout for the Mind (vibrational therapies) and a Workout for the Body (body work). But the magic is—the “Worker” is not you! All you have to do is rest, give your muscles and mind a vacation while the senses work for you.

Rates

Share the room share the rate…the more the merrier.  Call for occupancy prices for up to 8 people.

Dec & Jan Rates

The following Rates are effective for stays During Dec 2013 & Jan 2014.

Programs Original Rate Low Season Rate   Additional Discounts & Specials

7 Nights $5,085 $3,568 None

14 Nights $8,670 $6,141 None

21 Nights $12,255 $8,714 None

28 Nights $15,840 $11,287 $10,887*

Low Season Rates

The following Rates are effective for stays During Feb 2014.

Programs Original Rate Low Season Rate   Additional Discounts & Specials

7 Nights $5,085 $3,738 None

14 Nights $8,670 $6,481 None

21 Nights $12,255 $9,224 None

28 Nights $15,840 $11,967 $11,567*

High Season Rates

The following Rates are effective for stays during Oct 2013, Mar, Apr, & May 2014.

Programs Original Rate High Season Rate   Additional Discounts & Specials

7 Nights $5,085 $3,918 None

14 Nights $8,670 $6,841 None

21 Nights $12,255 $9,764 None

28 Nights $15,840 $12,687 $12,287*

Prices listed are for a Junior Suite. Prices do not include 18% tax and resort fees. For room upgrades, call your reservationist.

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Magic Of The Senses

Ancient Wisdom Meets the Modern World – Bridging Science and Spirit

Ancient Sages used the language of the senses as a healing path – such as drumming, chanting, light and color, herbal teas, incense, yoga, meditation and blessing hands.

These rich vibrations served as conveyors of healing to transform old fears and self-doubt carried deep within the psyche – feelings that inhibit peace and upward growth – clearing a space for the spirit to rise with mighty waves of heavenly vibes – bestowing stamina, loving relationships and higher consciousness.

As we awaken to our senses, there is Magic everywhere. Even a quick walk past a bakery, the sight of a garden in bloom, a song that moves our limbs with abandon, a decadent dessert or the soft caress of a loved one will rekindle the joy and meaning in life’s simple pleasures and remind us of our forgotten dreams. 

The innovative sessions included in this program are designed to bring ancient wisdom and healing traditions into the modern world – bridging science and spirit.

Light Works – $120 for 50 min.

This rare treatment utilizes the pioneering techniques of Marcel Vogel, computer pioneer, to transmit crystal energy to the body in an exquisite rainbow of light pulsing from the crown to base. The purpose is to open and revitalize the chakra system, while stimulating the flow of quantum energy throughout physical, emotional, mental, and spiritual bodies.

Shamanic Vision Journey – $120 for 50 min.

Repetitious cadence of native drumming leads the mind into a dreamlike state of tranquility to contact our animal guides. Our native shamanic teacher explores insights with a traditional understanding of animal symbols.

Shaman Medicine Card Reading – $115 for 50 min.

Utilizes the sixth sense for uncommon insight into the panorama of your life as it unfolds before you. Bring any questions you may have to this session.

Mind Map – Our Inner Blueprint – $120 for 50 min.

Uses color to mobilize our innate abilities and unveil individual pathways for heightened performance level – reveals inherent characteristics of our inner self and highest purpose.

Inhale and Heal – The Nose Knows – $120 for 50 min.

Activates the sense of smell to elevate our basic instincts – includes a therapeutic combination or rare essential oils to recharge and stimulate receptor patterns, to clarify emotional upset and mental confusion.

Sacred Sound – Personal Healing Concert – $120 for 50 min.

Harmonies of ancient Tibetan bowls and other instruments align and shift the complex neural systems to purify physical and emotional states – to assist in reducing pain, to alter brain waves and access higher consciousness. 

Rainbow Writing – $125 for 50 min.

Janice Brook’s back ground in scientifically – based developmental training and spiritually-oriented teachings taps into the rich reservoir of human potential. She uses the age-old practice of symbolic imagery, storytelling and writing as soul-messengers to guide you into a sacred soul-space for personal exploration and creative renewal.

Spiral Breathing – $125 for 50 min.

For thousands of years, mystical traditions of the world have used breathing techniques. This spherical, connected new breathing technology enriches creative expression and leads to heightened states of awareness.

 A Sense of Calling – $125 for 50 min.

Janice uses a full range of transformational somatic learning experiences; poetry, music, movement, reading and writing, and storytelling – as soul-messengers, to facilitate your journey into your sacred soul-calling space for creative explorations. She will help you tune-in, listen, and harmonize messages and impulses inside your conscious and sub-conscious mind, nurture your creativity, elevate your sense of purpose, and strengthen your intuition.

—-

Magic Of The Senses Retreat

The “Magic Of The Senses Retreat” is designed to rekindle passion and meaning, reignite creativity and understanding, to remind us of our forgotten dreams and the enjoyment of life’s simple pleasures.

Program Includes:

  • 4 Diamond Garden Suite accommodations
  • All meals
  • Unlimited fitness classes
  • Daily guided hikes
  • Healthy life-style workshops and classes
  • Your daily treatment is selected by our experienced therapists with advanced developmental skills in the emerging field of Sensory Integration

Program Rates:

Weekly Program Package As Low As: 

$2,765*

* Prices do not include tax and resort fees and price will change depending on the season.

To assist our guests in choosing a room to fit their needs 

REMEMBER YOUR SENSES?

Though often unnoticed in the hustle and bustle of our modern world, the senses influence our perceptions and behavior for good or misfortune. They elevate us to lofty heights or lead us into perpetual despair, depending on our level of awareness.

When we pay careful attention, even a quick walk past a bakery, the sight of a garden in bloom, a song that moves our limbs with abandon, a decadent dessert or the soft caress of a loved one will remind us of the magic and meaning of life.

Come and experience the exhilaration of ancient desert lands, of uncommon therapies and healing hands – An Enchanted Desert Refuge under an Infinite Sky.

We use sound, color, smell, taste and touch to broaden and deepen the scope of your basic senses, attuning your awareness beyond ordinary perception to awaken a higher nature with a new sense of responsibility, generosity of spirit and quality of love.

Each day we provide a daily dose of energy through the language of the senses—private vibrational therapies, hands-on bodywork and group experiences in sensory integration: time spent with nature in our desert wonderland—Native American Vision Journey—a sound concert using ancient Tibetan singing bowls and chants—energy-enlivening body movements such as Tai Chi and Yoga, intuitive writing and water color – daily meditation—nutritious meals and beds like clouds.

—-

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