On my daily walks with the dogs, we all enjoy the walk on the way out. When we head out the door, we are all anticipating the fresh air, the sunrise, and the promise of a new day. It is my mindfulness time and I often leave the phone on silent so I can just be mindful of the day. I use the “Coming to your senses” technique and try to be aware of all the senses. I smell the fresh air, I listen for birds, the breeze, or the sound of my dog’s breathing. I feel the wind on my face, feel the air coming into my lungs. I focus on the feeling of the soles of my feet in my shoes (something my physical therapist taught me!). Once I am centered, then I center on gratitude. I am grateful for the world I live in and my life situation. I give gratitude to the universe that I am a part of it.
Then a funny thing happens, we turn around and head home. My old boy, Milo, focuses on getting home for breakfast. He is a food hound and I think the excitement for heading out for the walk is really about the excitement of getting home for the meal. I find myself focusing on what comes next in my day, what I have to get done during the day. Milo and I are on the same track, let’s get back to the house. But then there’s Ellie. She’s still enjoying the walk. She acts like the walk back is just as good as the walk at the beginning. There is still stuff to sniff, mice to find, places to drop her scent. The closer we get to home, the more interesting the walk becomes, the more adventures there are to find. She noticeably slows so that she can really take full advantage that all life has to offer.
It got me thinking, maybe I should not be in such a rush to get on with the next event. Maybe I should be more like Ellie, enjoy the trip there but also enjoy the trip back. I am cheating myself out of 50% of my mindfulness time, rushing to get on with what happens next. So maybe Ellie has the answer. Take more time to sniff the air, notice the world around me, and show gratitude.
When we are working on a goal, be mindful and enjoy the process of getting there. Use all your senses to really enjoy the process. But then when we reach our goal, take the time to really let it sink in, take the time to show gratitude for getting there, and take time before moving on to the next project or goal. We are missing out on 50% of the process when we forget to celebrate our achievements. Take the time, you are worth it.
Here are some links from where we can learn more about the coming to your senses technique:
https://www.verywellmind.com/coping-with-stress-using-self-soothing-skills-2797579
https://www.shape.com/lifestyle/mind-and-body/five-senses-grounding-technique
https://copingskillsforkids.com/blog/2016/4/27/coping-skill-spotlight-5-4-3-2-1-grounding-technique
Karen W. Malm, Ph.D.
Licensed Psychologist
Executive Director
