You don't have to be productive during a pandemic

We're reaching for small moments of relief in any way we can, so we've listed five mindfulness techniques that engage the senses you bring you small moments of calm. 

We're going through a pandemic, not a productivity contest and we want to remind you all that it's ok if the moments outside of your working hours consist of resting and resetting and taking things slow.

If you've found the motivation to learn a new skill, complete those unfinished books, or work on something you've been putting off for ages then that's fantastic, but if you're just trying to take it one day at a time and slow down then that's perfect too.⁠

Mindfulness techniques for the senses

1. Observing your surroundings.

Take a few minutes to really absorb your surroundings. Often we’re worried about what is going to happen in the future or what needs to be done and even though we’re experiencing a change of pace our minds are anxious and fearful.

A fun exercise to do to bring you back into the present moment to find that feeling of relief is to choose a color and list all the things you notice in that color or go through the alphabet and name what you can see. This is a really simple way to become more aware of your surroundings, taking you away from the distractions of the mind. So yes you’re favorite childhood game of Simon says was not just a boredom buster but also an exercise to bring you into the present moment. Who knew we were so wise at 7 years old.

2. Mindful eating

Another way to bring yourself back to the present moment is to try mindful eating. Everything else around us has slowed down, why not try taking the same approach to food. Coach Gill Hasson, the author of Mindfulness Pocketbook, advises participating in slow eating to reconnect yourself with the experience of eating, to really notice and enjoy the flavors of your food, and actually observe how full you are.

3. Thoughtful listening

During this time of being in lockdown, we're communicating and checking in with our loved ones more, but the conversation often veers to the very thing we're trying to feel less anxious about.

The next time you're on the phone, divert the conversation to something fun. Ask the person to take 10 minutes to describe their favorite childhood memory, the best holiday they've had, their strangest dream, or what they would do if they won the lottery, and task yourself with mindful listening. Once they have finished recount what they said to you with as much detail as possible, to see how much you were able to pay attention to.

Often when we're in the conversation we're busy thinking about the next thing we want to say. This task gives us a chance to slow down and focus on what is being said at that very moment, keeping us in the present.

4. Connecting with touch

Take a moment to do a body scan and notice any sensations that you are feeling. Are you warm or cold? Is your clothing comfortable or tight? Are you frowning or clenching your jaw? Check-in with yourself. 

Many of our doppelgängers often highlight how doppel makes them more aware of themselves in the present moment. When they make a conscious effort to focus on the sensation of doppel it becomes a physical reminder of being in the present which many have found useful for meditation and even as a focal point during a busy commute.

“...When I meditate now, I use doppel - it's like a physical anchor. There’s no greater reminder of being in the present moment than feeling a physical sensation. doppel is a constant reminder that you’re in the present whereas music tends to make you think about other things or fantasize.”

Ross - Disability Employment Researcher

5. Paying attention to scent

 Mindfulness and attention to the present are all to do with momentary relief from the anxieties about the future and ruminations of the past. Use your sense of smell to bring you back to the present moment by taking in the scent of your surroundings or by reaching for something potent which you enjoy the smell of, like perfume, essential oils or food, and enjoy that moment of sweet relief.

Let us know in the comments how you bring yourself back to the present moment,