Use your senses to tune in to the moment. For the next few moments let’s focus on smell. Whether you are sitting down to a meal or sitting at your desk, choose one item for inspection. Bring it close to your nose and notice its smell. Notice if it educes a memory or association. Just notice.
Throughout our day we will encounter a medley of smells. Some may be pleasant, others unpleasant, others may evoke a memory. With each one, take a moment to take it in, observe the reaction in the mind and the body, and just notice.
When you have the opportunity to focus on smell, take it all in. Perhaps you do this throughout the day, or choose a particular fragrance to enjoy. This could be an herb, a flower, or a food. Breathe in and pause. Notice your reaction. Notice your body’s sensations, your thoughts. Enjoy your sense of smell.