Meditation and mindfulness are evidence-based tools that can facilitate a calm response instead of an impulsive reaction during times of stress. Sensory meditation and mindfulness help interrupt the brain’s negativity bias. It takes practice and patience to develop the skill. However, the personal and relational benefits are worth the effort.

Researchers at University College London found “Repetitive Negative Thinking” (RNT) is linked to an increased vulnerability to Alzheimer’s Disease (Marchant et al., 2020). The stress response becomes activated repeatedly when cognitive processes are filled with worry. Mindful sensory awareness is one way to interrupt negative and ruminating thought patterns.

Keep in mind these exercises do not eliminate negative thoughts. It is normal and expected for human beings to experience a range of all emotions. Sensory meditations encourage you to ground in the present moment when the brain seems to be bouncing from one worried thought to the next. In addition, sensory reflections provide the opportunity to learn from a different perspective.

Both meditations and reflections act as a “stop sign” to the brain that transforms an emotionally-driven (reactive) thought process into a more rational (responsive) one. These tools help you focus on more than the negative as you explore all the sensations and feelings involved.

1) A sensory meditation for the present moment:

First, identify the present moment: A sensory meditation for _____.

Fill in the blank. For example:

• helping my mother get dressed
• 2:00 pm on Saturday, January 9th
• eating breakfast
• preparing for a job interview
• sitting in a traffic jam
• Sunday evening before a new work week

Then, list one word or phrase that comes to mind for each of the 8 senses:

1. I see…
   For example, community helpers, red traffic lights, sunrise, the texture of the oatmeal, a cat napping on a fuzzy tan blanket, etc.
2. I hear…
   For example, a fan blowing, a cell phone ringing, the spoon clanging against the bowl, television, car horns honking, etc.
3. I smell…
   For example, mother’s lavender lotion, pancakes and maple syrup, mint tea, fresh linen, etc.
4. I taste…
   For example, fresh-brewed black coffee, sweet and chewy chocolate chip cookies, peppermint chewing gum, etc.
5. I touch…
   For example, wool socks, computer keyboard, hair net, firewood, etc.
6. I use my muscles to…
   For example, walk the dog, clean the house, hold onto the steering wheel, etc.
7. I move my body…
   For example, lifting the spoon to my mouth, tapping my pencil, chewing gum, walking in nature, etc.
8. I feel…
   For example, nervous, burning sensation in eyes, connected, overwhelmed, hopeful, scared, confident, strong, encouraged, twitching calf muscle, helpful, etc.

Notice all the sensations that fill your experience. Then, non-judgmentally accept it as it is to allow the emotions to run their course.

A sensory meditation visual:

2) A sensory reflection for a moment in the past:

First, identify a moment, time, or experience in the past: A sensory reflection for _____.

Fill in the blank. For example:

• the year 2020
• last night’s Zoom call
• a Black Lives Matter protest
• anatomy final exam
• conversation with a friend or family member
• visiting grandpa through his nursing home window

Next, list one word or phrase that comes to mind for each of the eight sensory systems:

1. I saw…
   For example, my reflection in the window, laptop screen, people walking in the park, etc.
2. I heard…
   For example, birds chirping outside, yelling, packing tape, fingers typing on a keyboard, jazz, people advocating for the needs and rights of others, etc.
3. I smelled…
   For example, fresh air, hand sanitizer, roses, etc.
4. I tasted…
   For example, bubblegum, BBQ from a local restaurant, lavender latte made with oat milk, bitterness, etc.
5. I touched…
   For example, my dog’s fur, potting soil, the mask on my face, a warm cup of coffee, my partner’s hand, velvet, the steering wheel, etc.
6. I used my muscles to…
   For example, hug, lift boxes, walk in nature, massage my partner’s back, etc.
7. I moved my body…
   For example, dancing in the living room, cutting up vegetables, pulling weeds, stretching during the Zoom call, etc.
8. I felt…
   For example, peaceful, grumbling stomach, over-stimulated, belly breath, loved, respected, tears sting the eyes, heard, unsure, lump in the throat, calm, etc.

Notice all the sensations that fill your experience. Then, non-judgmentally accept it as it is to allow the emotions to run their course.

A sensory reflection visual:

The daily hustle easily distracts from the opportunity to tune-in and notice the sensory richness of an experience. Additionally, the brain can quickly get sucked into negative thinking patterns that trigger the nervous system’s stress response.

Emily Lindsay says, “Learning how to accept your present-moment experience is really important for reducing stress”. Therefore, use these exercises to intentionally interrupt the brain’s negativity bias. As a result, you set yourself up to respond in more mindful, regulated, and accepting ways during stressful times.

You can find 8×10″ printable handouts in the Freebie Library. Need access?

**If you struggle with negative thinking or overwhelming feelings regularly and have trouble focusing or coping with the feelings, please talk to your doctor to determine a helpful plan of care for your needs.

Reference:

Marchant, N.L., Lovland, L.R., Jones, R., Binette, A.P., Gonneaud, J., Arenaza-Urquijo, E.M., Chetalat, G., & Villeneuve, S. (2020). Repetitive negative thinking associated with amyloid, tau, and cognitive decline. Alzheimer’s & Dementia, 16, 1054-1064. Retrieved from https://alz-journals.onlinelibrary.wiley.com/doi/epdf/10.1002/alz.12116

Disclaimer: Although I am an occupational therapist and the information compiled is based on years of training and clinical experience, this is NOT a place for skilled therapeutic intervention.  The ideas presented on this website and in products are for informational/educational purposes only and are not medical advice.

Ultimately, a website does not replace an individualized plan of care developed as the result of assessment, clinical observation, and collaboration between therapist, client, and care partner(s). If you are concerned about the cognitive, sensory, or functional abilities of yourself or someone you know, then you should talk with your physician or your therapist.