Hi everyone, it's Mary Huhne here, and welcome back to Everyday Mindfulness. If you listened to our last episode, you might remember we talked about mindfulness as this simple, moment-to-moment awareness—no judgment, just being with what is. Today, we're gonna get a little more hands-on, or, well, senses-on, I guess. I want to start with a little exercise that I use all the time, both for myself and with clients. If you have a piece of fruit nearby—a strawberry, a grape, whatever you like—grab it. If not, just imagine it with me.So, before you even think about eating it, just look at it. Notice the color, the little details—like, with a strawberry, those tiny seeds, or with a grape, maybe the way the light hits its skin. Then, bring it up to your nose and take a slow breath in. What do you notice? Is there a sweetness, or maybe it smells a little earthy? And then, just feel it in your hand. Is it cool? Smooth? Maybe a little sticky?The point here is, when we really tune in to our senses, it anchors us right in the present. I mean, you can't notice the coolness of a grape and worry about tomorrow's to-do list at the same time. At least, I can't. And, you know, I remember this one time—I was in a hospital waiting room, just completely stressed out, and I had this little bag of grapes. I started doing this exercise, just focusing on the color, the feel, the taste, and for a few minutes, I actually felt calm. The chaos around me faded into the background. It wasn't magic, but it was a little pocket of peace in a tough moment.Now, let's take that same kind of attention and turn it inward. This is where body awareness comes in. I often guide clients through a body scan, and you can do this right now if you want. Just, start by noticing your head—maybe your scalp, your forehead. Is there tension? Is it relaxed? Then, slowly move your attention down—your face, your neck, your shoulders. No need to change anything, just notice. Keep going, all the way down to your toes.What I love about this is, sometimes you find little surprises. Maybe your jaw is clenched and you didn't even realize it, or your hands are balled up. Or maybe, you notice a spot that actually feels comfortable, and that's just as important. This kind of check-in gives you a snapshot of how you're doing right now, not how you think you should be feeling.And, you know, people sometimes ask me, "Mary, how does this help with emotions?" Well, when you get in the habit of scanning your body, you start to notice patterns. Maybe your shoulders tense up when you're anxious, or your stomach feels heavy when you're sad. The more you practice, the easier it gets to catch those signals early, and that gives you a chance to respond instead of just reacting. It's not about fixing anything, just noticing. I mean, I still catch myself holding my breath when I'm stressed, and I've been doing this for years!So, we've talked about tuning in to the senses and the body, but what about the way the outside world connects with our inner world? Sometimes, just seeing a photo on the wall or holding a familiar object can bring up all sorts of thoughts and feelings. Maybe you see a picture of a loved one and suddenly feel warmth, or maybe a certain song brings up a memory—good or bad.The trick is, when your mind starts to wander—because it will, that's just what minds do—you can gently bring your attention back to what you're sensing right now. No need to scold yourself. It's like, "Oh, there I go again," and then just return to the present. I always say, it's a practice, not a performance.I had a client once—let's call her Jane—who struggled with feeling disconnected. We worked on noticing the warmth of sunlight on her skin, just sitting by a window. Over time, she realized that physical warmth actually helped her feel emotionally comforted, too. It was a small thing, but it made a big difference in how she related to herself and her environment.Alright, that's all for today. If you try any of these exercises, be gentle with yourself. Remember, as we talked about last time, mindfulness isn't about getting it perfect—it's about showing up, moment by moment. Next time, we'll keep building on these skills, so stick around. Take care, and I'll talk to you soon.

Episodes

Sensing the Present