2.1 (E) Exercise: Senses
Sight:
Think about how you feel when you gaze upon a beautiful sunset. Think about the beauty in the colors, as they cascade around you. When you give a sunset your complete attention, it almost seems like nothing else matters at that moment. Maybe think about how you feel when you watch the waves crashing at the beach. How the movement of the waves are almost like breathing, as they go out, and come in, in a rhythmic movement. The peacefulness and tranquility of the water, and how it may relax you. How about a forest, and the silence of the trees, and peacefulness of the surrounding nature? Think about how you feel when you walk through the woods.
What all of these have in common, is the way you FEEL when presented with each example. Some people feel more peace at the beach, while others may feel more peace in the woods. As I say frequently, we are all different, so different experiences will mean different things to people. What you need to do is think about what “sights” bring you the most peace, and jot them down in your journal.
Sound:
I truly believe that sound can have a direct impact on our mood and emotions, and the studies that have been conducted on sound and frequencies, have proven this. I myself, realized how much sound and music was affecting me. (Both positively and negatively.) Take a song like Mariah Careys song “Emotions”. It has an upbeat rhythm and beat that when played, can trigger feelings of empowerment and positive energy. But, when I play something like Elton Johns “Sorry Seem to Be the Hardest Word”, I can feel sad, or even depressed, after listening. But looking deeper into the music itself, we see that it has more to do with the frequencies within the song. Major keys can be more uplifting, while anything played in a minor key, may tend to steer the mind into feeling empty, lonely, and sad, which can actually be addicting. I, myself, found this to be true.
My husband, who plays piano and has always had a wide scope of music variations, was the one who brought my attention to this. When we first got together, and wanted to form a singing duo, he asked me which songs I wanted to perform. I gave him my song list, he looked at them, then said back to me, “but most of these songs are in a minor key, and are slow. You need to choose songs that are upbeat, and happy.” This was my first indication that I was actually part of my own problem. Some of my depressive thought patterns were coming from what I was stimulating myself with. After he played a bunch of uplifting songs for me, did I actually feel the difference. This was a huge eye opener for me.
Even within the many genres of music, there are differences. Hard rock can be anything from Metallica to Queen, yet their styles will send different feelings through the brain. Metallica’s music and lyrics may tend to be listened to by a more rebellious fan, where Queen listeners may be looking for more empowerment. Classical music has a different effect, as it can be soothing, and relaxing, but its all in the frequencies that are being played. Certain styles tend to follow a similar pattern of chords, progressions, etc. This is why you may notice certain bands music “all sounds the same”. This is also the same with singers. Their voices project a certain frequency that people can be attracted to, depending on their likes. It all comes into play. But what I want you to take away here, is that what we listen to can affect our moods, as well as our overall well-being. If you are looking to lift your depression, you need to stay away from slow songs that follow a minor key. Classic songs like: “Nights in White Satin”, “Stairway to Heaven”, “House of the Rising Sun”, “My Funny Valentine”, and “While My Guitar Gently Weeps” name a few songs in the minor key. (Although, not all minor songs are slow and depressing, its all about how the brain processes them when listening. If you feel down after listening, you should stay away.) On the other hand, if you are looking to feel uplifted or empowered, you can listen to major keys and up-tempo beats. If you are looking for relaxation, you can listen to soft, gentle, non-vocal music in a major key. (I say, non-vocal, since anything with words will bring the focus to the words, and not the music. It’s the music, more than the message of words that will directly impact the brain. Words will as well, but I am talking about a sub-conscious affect here, not a direct affect.)
Crystal and Tibetan Singing bowl playing, has been shown to be highly affective in creating a healing environment. It is stated that each note and its frequency has a direct line to parts of the body for healing.
So, what kind of music do you listen to, and how does it make you feel? Describe it in your journal.
Touch:
Think about a time you felt chilly, then went outside and felt the warmth of the sun against your skin. How about being at the beach, and feeling the gentle breeze against your skin, or the feeling of sand between your toes? Close your eyes, and think about how each one would make you feel, both physically and emotionally. The sense of touch can affect how we feel, and even have an affect on our mood. If a beach was filled with spikey broken shells, that hurt as we walked on them, we would feel differently than if we were just walking on soft sand. The soft sand would more likely bring a calming or soothing perception forward.
How we can use the sense of "touch" for healing:
Pressure Points!
We also have pressure points and other places along meridian lines on our body, that when stimulated, have also been shown to affect the body.
1. Hands:
There are many different pressure points located throughout the body. One of the best places to apply pressure to help relax the body is on the wrists. This is same location that one would apply pressure to relieve nausea, it does both!
a. Wrist Pressure:
Think about how you feel when you gaze upon a beautiful sunset. Think about the beauty in the colors, as they cascade around you. When you give a sunset your complete attention, it almost seems like nothing else matters at that moment. Maybe think about how you feel when you watch the waves crashing at the beach. How the movement of the waves are almost like breathing, as they go out, and come in, in a rhythmic movement. The peacefulness and tranquility of the water, and how it may relax you. How about a forest, and the silence of the trees, and peacefulness of the surrounding nature? Think about how you feel when you walk through the woods.
What all of these have in common, is the way you FEEL when presented with each example. Some people feel more peace at the beach, while others may feel more peace in the woods. As I say frequently, we are all different, so different experiences will mean different things to people. What you need to do is think about what “sights” bring you the most peace, and jot them down in your journal.
Sound:
I truly believe that sound can have a direct impact on our mood and emotions, and the studies that have been conducted on sound and frequencies, have proven this. I myself, realized how much sound and music was affecting me. (Both positively and negatively.) Take a song like Mariah Careys song “Emotions”. It has an upbeat rhythm and beat that when played, can trigger feelings of empowerment and positive energy. But, when I play something like Elton Johns “Sorry Seem to Be the Hardest Word”, I can feel sad, or even depressed, after listening. But looking deeper into the music itself, we see that it has more to do with the frequencies within the song. Major keys can be more uplifting, while anything played in a minor key, may tend to steer the mind into feeling empty, lonely, and sad, which can actually be addicting. I, myself, found this to be true.
My husband, who plays piano and has always had a wide scope of music variations, was the one who brought my attention to this. When we first got together, and wanted to form a singing duo, he asked me which songs I wanted to perform. I gave him my song list, he looked at them, then said back to me, “but most of these songs are in a minor key, and are slow. You need to choose songs that are upbeat, and happy.” This was my first indication that I was actually part of my own problem. Some of my depressive thought patterns were coming from what I was stimulating myself with. After he played a bunch of uplifting songs for me, did I actually feel the difference. This was a huge eye opener for me.
Even within the many genres of music, there are differences. Hard rock can be anything from Metallica to Queen, yet their styles will send different feelings through the brain. Metallica’s music and lyrics may tend to be listened to by a more rebellious fan, where Queen listeners may be looking for more empowerment. Classical music has a different effect, as it can be soothing, and relaxing, but its all in the frequencies that are being played. Certain styles tend to follow a similar pattern of chords, progressions, etc. This is why you may notice certain bands music “all sounds the same”. This is also the same with singers. Their voices project a certain frequency that people can be attracted to, depending on their likes. It all comes into play. But what I want you to take away here, is that what we listen to can affect our moods, as well as our overall well-being. If you are looking to lift your depression, you need to stay away from slow songs that follow a minor key. Classic songs like: “Nights in White Satin”, “Stairway to Heaven”, “House of the Rising Sun”, “My Funny Valentine”, and “While My Guitar Gently Weeps” name a few songs in the minor key. (Although, not all minor songs are slow and depressing, its all about how the brain processes them when listening. If you feel down after listening, you should stay away.) On the other hand, if you are looking to feel uplifted or empowered, you can listen to major keys and up-tempo beats. If you are looking for relaxation, you can listen to soft, gentle, non-vocal music in a major key. (I say, non-vocal, since anything with words will bring the focus to the words, and not the music. It’s the music, more than the message of words that will directly impact the brain. Words will as well, but I am talking about a sub-conscious affect here, not a direct affect.)
Crystal and Tibetan Singing bowl playing, has been shown to be highly affective in creating a healing environment. It is stated that each note and its frequency has a direct line to parts of the body for healing.
So, what kind of music do you listen to, and how does it make you feel? Describe it in your journal.
Touch:
Think about a time you felt chilly, then went outside and felt the warmth of the sun against your skin. How about being at the beach, and feeling the gentle breeze against your skin, or the feeling of sand between your toes? Close your eyes, and think about how each one would make you feel, both physically and emotionally. The sense of touch can affect how we feel, and even have an affect on our mood. If a beach was filled with spikey broken shells, that hurt as we walked on them, we would feel differently than if we were just walking on soft sand. The soft sand would more likely bring a calming or soothing perception forward.
How we can use the sense of "touch" for healing:
Pressure Points!
We also have pressure points and other places along meridian lines on our body, that when stimulated, have also been shown to affect the body.
1. Hands:
There are many different pressure points located throughout the body. One of the best places to apply pressure to help relax the body is on the wrists. This is same location that one would apply pressure to relieve nausea, it does both!
a. Wrist Pressure:

Place the first three fingers onto the wrist area, from the wrist.
Your first finger will be in the correct location to apply pressure with your thumb.

You will want to apply enough pressure to feel it, but not too much to feel pain. While applying the pressure, you can circle the thumb around as well, for a bit more relaxing affect. Do this for about 2 minutes, and notice any affect.
b. Wrist Crease Pressure

Another place on the hand, is to apply thumb pressure at the wrist crease. Again, apply enough pressure to feel it, but not enough to feel pain.
Feet:
1. Toe Pressure:

The feet are also a great place to find that additional relaxation.
A great location to apply pressure is on the top of the foot, in the webbing between the big toe and the second toe. Apply pressure using the thumb, in a circular motion for about 2 minutes. Do both feet and notice how this particular pressure point works for you.
2. Ball Pressure:
A great location to apply pressure is on the top of the foot, in the webbing between the big toe and the second toe. Apply pressure using the thumb, in a circular motion for about 2 minutes. Do both feet and notice how this particular pressure point works for you.
2. Ball Pressure:

Sit in a comfortable easy sitting position, and grasp your foot and rest either on your opposite knee, or in front of you. Apply pressure between the 2nd and 3rd toes just beneath the ball of your foot. Apply a good amount of pressure with your thumb as you massage the spot for at least 2 minutes. Switch feet and do the same on the other side. Take a moment to notice how this may help you.
Finger Grasp:
Finger Grasp:

With the palms facing up, grasp onto each of your fingers, and thumb, one at a time, with all four fingers of the opposite hand. Hold each finger while you breathe slow and steady, and even allow for a gentle stretch of the finger. Notice how each finger may differ, and which fingers feel the most soothing to you.
Massage:
Massage is always a great way to release the tension in the muscles of the body.
1. Forehead:
Massage:
Massage is always a great way to release the tension in the muscles of the body.
1. Forehead:

Place your index and middle fingers directly between your eyebrows, on the point where the nose meets the forehead. Close your eyes and massage this area for about 2 minutes, as you breathe and relax the body. Notice how the body responds to this technique.
2. Ears:
2. Ears:

Grasp onto the ears and massage and apply pressure to the lobes, the upper ear, and sides. You can pull on the lobes gently, with slow, gentle movement, and notice how applying the pressure can make you feel calmer and more relaxed.
3. Whole Body:
3. Whole Body:

You can also consult with a professional massage therapist, or you can buy a massager and try massaging your own body. This particular massage wand grants easy access over the entire body. Don't forget to massage the neck, back, legs, arms and shoulders. Use a firm pressure, where possible, and massage towards the heart.
Brushing:
1. Scalp:
Brushing:
1. Scalp:

The head and skin are filled with sensory nerves and can aide in reducing stress. Brushing your hair not only allows for the escape of precious natural oils from your scalp, but the massaging of the skin can also reduce your stress symptoms. The area behind the head, where the head and neck meet, is a great area where nerves can be stimulated, and can release tension when brushed gently.
2. Full body:
2. Full body:

You can also brush the entire body with a soft brush. Always brush from the outermost part of the body, inward. So, start at the feet and brush upward towards the heart. Then from the tops of the hands towards the chest. Always brush towards the heart, as brushing away from the heart may cause varicose veins.
Clavicle Release:
Clavicle Release:

By just placing your hand over your clavicle, just under your neck, you can feel the soothing affects and comforting feeling. Take a deep breath in and as you exhale, close your eyes and tap in to feel the full affects. Applying pressure to this area has been known to sooth anxiety and stress. It almost feels like you are giving yourself a hug!
Think about what aspects of touch work best for you.
Smell:
When you enter a pizza place what is your immediate thought? It smells like pizza. Some people can tell a good pizza place from a not so good place, just by the smell when they enter the door. Think about the smell of fresh cut grass in the Spring, or the fresh smell after it rains. Maybe think about the smell of lilacs in the Northeast, or how it smells just before a snow storm. Smell may not be a dominant sense for most, but for those who carry this trait, find themselves affected emotionally by the things that smell.
Essential oils are very popular these days. Some people use them for their healing capabilities when ingested or used topically, but for me, I find their use to be solely based on how they smell. An orange scent is very uplifting, as is peppermint. The scent of clove tends to make me feel somber, as it reminds me of the Fall, which for me, was a time when my depression started up. I had SAD, seasonal affective disorder, which means when the season changed, I could feel a difference in my over all well-being. So, even though I enjoy the scent, it would cause me to feel somber and almost sad. So, you can see how all these things can tie together. Think about how a simple scent can affect something that you wouldn’t think be a direct tie to the emotions. So, think about what scents you like, and how they affect you. Remember, that even though something may smell good, it may not necessarily be GOOD for you, as it may trigger an opposite affect, without you even realizing it. Write your findings in your journal.
Taste:
Think about the tartness of a grapefruit, or the sweetness of a grape. Think about how limes can perk your lips, or how salty potato chips taste. With each bite, we can experience tartness, saltiness, sweetness, or sourness on our taste buds. It's these little taste buds that directly affect what we crave or dislike. Some people crave sweets, due to the releasing of dopamine that the sweetness can create, (as ice cream seems to be satisfying when some are sad), while others can be affected by tartness in the same manner. It's whatever the brain may be looking for, or craving, at the time. Allow yourself to decide what tastes you like best, and how they make you feel both emotionally and physically. Does the flavor make you feel energized, or relaxed? As most people switch between sweet and salty, keep your mind open on how each makes you feel, as this is the most important aspect of this.
Dominant Sense Exercise:So, out of the above examples, what do you think your dominant sense may be? Close your eyes and take in a deep breath. As you exhale out, picture yourself at the beach. Picture in your mind what you may see. Do you see the blue sky, or notice the waves crashing down, or the birds flying in the air? What else do you see?
Then think about what you may hear. Do you hear the crashing of the waves? Do you hear the birds cawing in the distance?
Then think about what you may feel. Do you feel the warm sun against your skin? Do you feel the gentle breeze? Maybe you can feel the sand between your toes, or the water as it laps onto your toes?
Now think about what you may smell. Do you smell the salty air, or a grill in the distance?
What would you taste? Can you taste the salty air, or maybe something you are eating?
Which sense stands out for you in this exercise? This is a wonderful exercise to really tap into the senses, and learn what may be YOUR dominant sense. Later, we will use this example again for meditation purposes, so stay tuned!
Think about what aspects of touch work best for you.
Smell:
When you enter a pizza place what is your immediate thought? It smells like pizza. Some people can tell a good pizza place from a not so good place, just by the smell when they enter the door. Think about the smell of fresh cut grass in the Spring, or the fresh smell after it rains. Maybe think about the smell of lilacs in the Northeast, or how it smells just before a snow storm. Smell may not be a dominant sense for most, but for those who carry this trait, find themselves affected emotionally by the things that smell.
Essential oils are very popular these days. Some people use them for their healing capabilities when ingested or used topically, but for me, I find their use to be solely based on how they smell. An orange scent is very uplifting, as is peppermint. The scent of clove tends to make me feel somber, as it reminds me of the Fall, which for me, was a time when my depression started up. I had SAD, seasonal affective disorder, which means when the season changed, I could feel a difference in my over all well-being. So, even though I enjoy the scent, it would cause me to feel somber and almost sad. So, you can see how all these things can tie together. Think about how a simple scent can affect something that you wouldn’t think be a direct tie to the emotions. So, think about what scents you like, and how they affect you. Remember, that even though something may smell good, it may not necessarily be GOOD for you, as it may trigger an opposite affect, without you even realizing it. Write your findings in your journal.
Taste:
Think about the tartness of a grapefruit, or the sweetness of a grape. Think about how limes can perk your lips, or how salty potato chips taste. With each bite, we can experience tartness, saltiness, sweetness, or sourness on our taste buds. It's these little taste buds that directly affect what we crave or dislike. Some people crave sweets, due to the releasing of dopamine that the sweetness can create, (as ice cream seems to be satisfying when some are sad), while others can be affected by tartness in the same manner. It's whatever the brain may be looking for, or craving, at the time. Allow yourself to decide what tastes you like best, and how they make you feel both emotionally and physically. Does the flavor make you feel energized, or relaxed? As most people switch between sweet and salty, keep your mind open on how each makes you feel, as this is the most important aspect of this.
Dominant Sense Exercise:So, out of the above examples, what do you think your dominant sense may be? Close your eyes and take in a deep breath. As you exhale out, picture yourself at the beach. Picture in your mind what you may see. Do you see the blue sky, or notice the waves crashing down, or the birds flying in the air? What else do you see?
Then think about what you may hear. Do you hear the crashing of the waves? Do you hear the birds cawing in the distance?
Then think about what you may feel. Do you feel the warm sun against your skin? Do you feel the gentle breeze? Maybe you can feel the sand between your toes, or the water as it laps onto your toes?
Now think about what you may smell. Do you smell the salty air, or a grill in the distance?
What would you taste? Can you taste the salty air, or maybe something you are eating?
Which sense stands out for you in this exercise? This is a wonderful exercise to really tap into the senses, and learn what may be YOUR dominant sense. Later, we will use this example again for meditation purposes, so stay tuned!