Mindfulness plays a crucial role in establishing authentic connections with others.

It requires practice to be fully present in the moment, but as you develop this skill, it can become a natural part of your being.

Try the following mindfulness activity during your next you have a moment to do so. This activity will enhance your ability to be present, leading you to form more meaningful connections when you are with those you love.

1. Close your eyes (if safe to do so) and focus on your senses. Take a few minutes to explore each sense individually. Notice any sensations that arise and give them a name. Pay attention to your body, the environment, and your thoughts.

2. If you find your thoughts wandering, acknowledge them as “thinking” without judgment, and gently bring your focus back to your senses. This process is about refocusing, not criticizing yourself.

What do you hear?  Listen to the sounds around you. 

What do you smell? Take note of the scents around you.

What do you feel? Pay attention to the sensations on your skin. 

3. Open your eyes (if closed) and continue with the exercise.

What do you see? Look around you. Are there colors, darkness, or sparkles? 

What do you taste? Explore the tastes present in your mouth.

Can you identify the lingering flavor of coffee, lunch, mint, or mouthwash?

4. Throughout your day, take a few minutes to check in with your senses. Pay attention to the present moment, both externally and internally. Whenever you notice your mind wandering, gently guide your thoughts back to your senses.

Practice this exercise several times each day. Remember, progress comes with practice. By nurturing mindfulness and staying connected to your senses, you’ll cultivate a deeper presence and enhance your ability to form authentic connections with others.