Mindfulness with your senses
Did you know that mindfulness is a simple as taking a moment to focus your attention to your 5 senses? It doesn't have to be a full yoga or meditation session, regularly writing in your journal, or a full body scan -- although these can also be wonderful for you!
Mindfulness can be as quick and easy as 1-2-3 (4-5)! It can be as simple as drinking a hot beverage on a cold day or holding an ice cube for 15 seconds.
1 Sight - Color Hunt
Get comfortable, take a breath, then look around the room (or wherever you are).
Scan from left to right. Pick an item of one color, then keep scanning the room till you see two more things that are the same color!
Change it up-- Look for something of the same shape or texture!
2 Sound - Listen in Layers
Get comfortable, close your eyes, and listen.
Notice the sound farthest away from you, then the closest sound, then what's the quietest sound that your ears can detect?
Can you hear your heartbeat?
3 Touch - Text-ure break!
Get comfortable, take off your winter gloves for this one! If you're outside, it's only for a moment!
Touch something near you. Notice the temperature, is it hot, warm, cool, or cold? Feel how the temperature of your hands change with the object you're touching- Does your hand radiate warmth onto the object? Notice the texture, is it smooth, rough, soft or solid?
Experience the sensation for 5 breaths.
4 Smell - Conscious Breath
Get comfortable! If you're near the garbage can, I encourage you to step into a different space!
Take a slow inhale through your nose. Notice any scent or maybe event scents, what do you smell? What you're smelling, is it neutral or faint, are there layers of scents that intermignle and blend, or is there something that stands out? You don't need to decide if you like the smell or not, just taking the time to notice is enough.
5 Taste - Taste Test
Look around, what's the nearest edible item near you (preferably that belongs to you! -- Please don't eat someone else's lunch!) It can be a mint, a cup of tea or coffee, a baked goodie, or even that packet of ketchup that you have on your desk from the fries you had for lunch!
Take just one tiny sip or bite. Notice the flavor, the temperature of the bite/sip, the aroma through your nose as you exhale. Once the bite/sip has passed notice the aftertaste.
Mindfulness Sipping challenge for you!
Consider this Mindful Sipping Challenge. Fill out this Google Form to determine what tea you might enjoy most, out of the 4 available teas, and then submit your response.
You will have a packet of tea and a Mindfulness Sipping prompt sent to you!
Want to try out some mindful sipping now?
Grab something warm and delicious to drink, and either Click here to Play a mindful sipping meditation, or drink as you read along below.
Mindful Sipping (Hot Drink)
- Simple but can be powerful. How often do we eat or drink without engaging all of our senses? Try this out.
- Sit comfortably with your hot mug/cup - notice its warmth against your hands.
- Rest your feet on the floor and let your shoulders relax
- Observe the aroma rising from the liquid—take a deep breath in - enjoy the aroma of the …and slowly exhale.
- Gently open your eyes and notice the color, texture, and any tiny details in your drink.
- Softly blow on the surface, and watch the details, notice any steam or bubbles swirling
- Take your first small sip. Notice the temperature, texture, and flavor on your tongue.
- Slowly swallow, feeling the warmth spreading through your body.
- Close your eyes, and with each sip, pay attention fully to the experience—taste, warmth, and comfort.
- Take a deep breath between each sip and feel your shoulders, neck, and jaw relax a little more with each exhale.
- Gently open your eyes and bring your awareness back to your surroundings.
- Carry this sense of calm and presence into your next task.
Check out our upcoming Events!
Join us for a transformative workshop presented by Licensed Mental Health Counselor Carly Samach, who will guide participants in using sound, touch, and other senses to practice mindfulness. The session will conclude with a relaxing guided mindfulness meditation.
Please preregister by January 27th, as we must have at least 10 registered participants to hold this program.
This will be taking place on February 3rd at noon, via Zoom.
We hope you will join EAP and CDPHP for this opportunity to pause, reset, and build practical skills for everyday calm.
Do you experience challenges, such as hearing conversations but not understanding words, having trouble hearing in background noise, frequently asking others to repeat themselves, or turning the TV up louder than normal?
A hearing screening is a helpful first step in taking care of your hearing and your overall health; hearing changes can be gradual and are often ignored.
Untreated hearing loss can impact overall health and lifestyle in many ways: cognitive decline, anxiety, falls and balance concerns, and tinnitus.
These screenings will be conducted by interns of the Speech-Language Pathology Division, under the supervision of an Audiologist.
Come to the Spring Hearing Screening Clinic on Friday, February 6th from 10am until 2pm to get your free hearing screening! We'll be in the C4 Multipurpose Room, you can check in at room A-F.
You will be asked to reserve specific time slots closer to the date of the event.
For your dose of PAWSitivity ~ We've got some Kittens and Pups In Cups!!!
Steam curls in soft light
Warm cup, paws hum, breath listens—
Five senses, now here.
Happy Friday, everyone! Stay Warm!
~ Employee Assistance Program
Warming Centers in Broome County
- Broome County Health Department at 225 Front St., Binghamton, will be open Jan. 26-30 from 8 a.m. to 4 p.m.
- Broome County Public Library at 185 Court St., Binghamton, will be open Jan. 26-29 from 9 a.m. to 8 p.m. and Jan. 30 and Jan. 31 from 9 a.m. to 5 p.m.
- Broome West Senior Center at 2801 Wayne St., Endicott, will be open Jan. 26-30 from 9 a.m. to 3 p.m.
- Chenango Bridge Senior Center at 740 River Road, Binghamton, will be open Jan. 26, 28 and 30 from 10 a.m. to 2 p.m.
- Deposit Senior Center at 14 Monument St, Deposit, will be open Jan. 27 and Jan. 29 from 10 a.m. to 2 p.m.
- Eastern Broome Senior Center at 27 Golden Lane, Harpursville, will be open Jan. 26-30 from 9 a.m. to 2:30 p.m.
- Fenton Free Library at 1062 Chenango St., Binghamton, will be open Jan. 26-30 from 10 a.m. to 6 p.m.
- First Ward Senior Center at 226 Clinton St., Binghamton, will be open Jan. 26-30 from 8:30 a.m. to 3:30 p.m.
- George F. Johnson Memorial Library at 1001 Park St., Endicott, will be open Jan. 26-29 from 9 a.m. to 8 p.m. and Jan. 30 and 31 from 9 a.m. to 5 p.m.
- Johnson City Senior Center at 30 Brocton St., Johnson City, will be open Jan. 26-29 from 9 a.m. to 4 p.m. and Jan. 30 from 9 a.m. to 2 p.m.
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