Mental chatter, the constant jumble of thoughts in a world where we have come to believe ‘I think therefore I am’ is the cause of many problems and sickness. What we are, is so much more than our thoughts, which oftentimes are just like an annoying mosquito that buzzes around waiting for a chance to bite.

We can be mindful that thoughts are just thoughts, easily swatted or attended to purposefully without allowing them to become overpowering.

This realisation can provide the opportunity to create space between ourselves and our thoughts. But what if they keep coming back? With heartache, sorrow and worry following close behind.

A simple exercise to cultivate is to bring ourselves to to the present moment by paying attention to our five external senses of touch, smell, hearing, taste and sight.

Take a few minutes to pause

In this moment what can you hear?

Attention will amplify it

Look at the shapes, colours and shadows around you

Look far, look near

Trace patterns you see with your eyes

Touch the fabric of your clothes, your skin, an object or piece of furniture

Smell with a deep breath any fragrant flower or cosmetic

Lastly taste a beverage or piece of food after looking and smelling it closely.

Let it move over all the different parts of your tongue and cheeks before you swallow.

Bring all five senses into your attention again.

Any overthinking, sometimes even a panic state can yield to this exercise.

Finish with an awareness of breath and your positioning on the ground.  A great first exercise in working towards presence as our normal state. Try it! Mindfulness doesn’t always have to be about meditation.