Introduction

In the hustle of our day, it seems like a far off dream to simply slow down or focus for a minute. Amongst meeting our deadlines at work, catering to family, and the steady flow of information competing for our attention, we can feel overburdened and isolated. What if there was a simple, yet powerful practice that would allow us to ground ourselves, to experience the now so deeply and gain an inner peace?

Cue the combination of sensory play and mindfulness. Through purposeful attention and the building of our sensory connections, we access another universe all together one that is insightful in nature no matter how noisy our surroundings. Below is an article that gets into the science of this connection and discusses how both sensory play and mindfulness are beneficial in this ways as well as how you can bring these into your day to day. If you are a parent seeking help on supporting your child’s development, OR perhaps an adult in need of a little stress relief and enhanced focus — the power of sensory play with mindfulness is there for the taking. Understanding Sensory Play

What is Sensory Play?

In its most basic form sensory play is the term given to any activity that stimulates a child’s senses; touch, see, hear, smell and taste. They are able to discover and manipulate objects in their world using all five senses, promoting an inquisitive nature, imagination & education. Sensory play is valuable because it allows children to process our world and develop important skills — from squishing playdough, slushing in puddles, or discovering the feeling of sand under their feet.

Benefits of Sensory Play

Sensory play is not just fun and games, the advantages are countless. It has been scientifically proven to promote every aspect of child development.

Cognitive Growth — Sensory activities provide children with opportunities to test their cognitive development by figuring out how things work such as the cause and effect of slapping jello or transferring water from one container to another.

Obviously, creativity and imagination: change and transition in children’s creations of objects inspired by varied textures cause ideas and creation to flow more creatively the mind opens form new ways to think innovatively.

Motor Skills — Incorporates activities like pouring, scooping, and kneading to support the development of fine motor skills & running, jumping and climbing to encourage physical gross motor development.

Language Development: Sensory play often involves describing touch and feel, thus indirectly contributing to develop kids vocabulary and communication skills.

Emotional Regulation- Sensory play provides a soothing, calming experience where a child can regulate their emotions in healthy ways.

But Who Can Sensory Play Help?

Sensory play is something that will always be associated with early childhood development, but everyone can benefit from the merits of this type of self-expression.

For kids: Sensory play is really important for young children, as their brains are developing so rapidly. It lets them build a platform upon which to learn more in the future and lays the groundwork for life skills.

If you have Sensory Processing difficulties or anxiety: For those with sensory processing difficulties or anxiety, playing in this way can provide a safe, controlled setting to explore and regulate the input of different sensory information which helps reduce anxiety and improve self-regulation.

Sensory play can make routine fun for both your child (or you) and also really help the overall well-being of the little one. Through our senses, we learn more about this wondrous world and make connections to ourselves too; pushing us each a little further on the long road to growth and evolution! Exploring Mindfulness

What is Mindfulness?

Mindfulness is defined as bringing one’s complete attention to the present experience on a moment-to-moment basis. Simply developing a state where you become aware of the thoughts, emotions, body sensations as well as to what is going on in your immediate environment and then ACCEPTING them without reacting or trying to change/control them. Mindfulness is a type of meditation practice that you can carry with you throughout your day and learn to be more grounded, centered and resilient not by removing yourself from stressful situations or people…but by using mindfulness in those moments to help you navigate difficult waters.

Benefits of Mindfulness

A growing body of research shows that mindfulness — which can take the form of meditation, among other practices — has a wide range of benefits for both mental and physical health.

• Stress and anxiety can be decreased: Mindfulness helps us observe our thoughts and feelings without being overwhelmed by them, so stress levels are lower.
• Increases focus and concentration: Mindfulness improves our focus and concentration by training our attention to the present.
• Increases introspection: By simply paying attention, we can develop our awareness about what we are thinking, feeling and doing; This raises our consciousness around behaviors and predicaments that begs on us to choose wisely how to act.
• Develops emotional control: Mindfulness makes us aware of our emotions by allowing them to happen we are able to identify and handle them more effectively, and not react in a uncontrolled way.
• It makes you Better: Mindfulness fosters inner peace and acceptance, fosters well-being and a greater sense of life satisfaction.

How to Practice Mindfulness

So, mindfulness can be developed by many forms of practices because the practice is really simple and lakes you deeply but its very profound so takes a lot of time. Here are a few examples:

• Breathe — Focus on your breath coming in and out of you. Note your chest rising and falling or the sensation of air moving through your nostrils. When Your Mind Wanders (It Will!), return your focus gently to your breathing.
• Body Scan Meditation: Either sitting in a chair with your feet on the floor or lying down, gently bringing attention to different parts of the body and noticing sensations (tingling, burning, pressure etc) as they arise. And, from your toes to your head, explore each one with curiosity and ease.
• Walking or Eating Meditation: Practice mindfulness during common tasks. Note the sensations of your steps with every step you take or savor the taste, texture, and smell of each bite that you eat.

These are just few of the various ways you can practice mindfulness. And the trick is to find what works for you and do it a bit each day, even just 5 minutes. Sensory Play and Mindfulness: The Evidence-Based Science

Sensory play and mindfulness may appear as two separate concepts, but they actually lie at a crucial common denominator. Sensations can also serve as a powerful doorway to mindfulness, grounding us in the present and inducing calm presence. To understand the science of this connection, let us get a bit inside it.

The Benefits of Sensory Play on Mindfulness

The nature of sensory play also requires that we fully inhabit the experience in our immediate surroundings. Our minds simply become silent as we finger sand or hear a raindrop fall on window glass or bite into a perfect strawberry –we give ourselves to the moment-at-hand and let its mere presence cast our minds down for the count. That attunement to the senses is another aspect of mindfulness, and it breaks the cycle of rumination or worry that our minds tend to be stuck in all day long.

Plus, when we tune into our sensory experiences, it has the added benefit of calming our nervous system. Weighted Blanket: The gentle pressure of a weighted blanket, Lavender Spray Lavender scent Ocean SoundsPeaceful sounds of ocean waves

The Role of the Sense Bases in Mindfulness

The above five are the gateways to mindfulness, what other way can you maximise it?

• Sight: Taking a moment to observe nature, looking at a candle flame, or acknowledging colours and textures around us can all ground us in the present.
• Listening: Nature sounds or relaxing music, the rhythm of our breath warming us to this moment will assist in quieting the mind.
• The two main touch: tactile and kinaesthetic grounding techniques are feeling fabrics, the warmth of sunlight on our skin or perhaps even the coolness water which help to bring us back into the present space recreate calm.
• Savoring: One of the best ways to make a good meal great is to take time to truly taste and appreciate what you are eating.
• Smell: Taking a moment to inhale an essential oil, fresh cup of coffee or blooming flower can take us back in time and emotions while keeping our senses clear.

Research and Studies

There is a large back catalogue of research studies that have explored the positive impact all well as the effects sensory play and mindfulness has on mental health and cognitive function.

Lower stress and anxiety — You may already know this, but sensory play and mindfulness practices can help reduce your levels of stress and.

Better focus and attention: Mindfulness training can help improve children’s attention, focusing ability, and working memory — especially in kids with ADHD.

Improved emotional regulation — Sensory play as well as mindfulness can build a person’s emotional regulation skills, improve adaptive coping and reduce excessive emotional reactivity.

This study represents yet another example of the profound impact that sensory play and mindfulness can have on our psychological health and balance. Through incorporating these rituals into our day-to-day, we can begin to experience greater levels of calmness, clarity and resilience — equipping us with the capacity to weather life’s storms in a way that is compassionate for ourselves and others. Everyday Strategies of Sensory Play and Mindful Practice

It is easy to bring the magic of sensory play and mindfulness into most of your daily life. By infusing these practices into your day-to-day life with a bit of creativity and intention, you can experience the rewards in both yourself and those that you care for.

Sensory Processing Play for Kids

Sensory play opens the field for learning and development in children at an early age. We have some age specific recommendations to get you started, here:

For Babies and Toddlers:

Textured tummy time (soft blankets, crinkly paper, smooth tiles)

They also love exploring safe objects with different textures (rattles, teething rings, soft toys)

• Playing in a bathtub or small wading pool
• Finger painting (edible, paint or on yogurt)
• Preschoolers & Early Elementary:
• Making sandcastles or mud pies
• Making sensory bins with rice, beans, or pasta
• Play-doh or slime Playdough
• Different Techniques (brushes, sponges, fingers)
• Scavenger hunts, gathering leaves, rocks and sticks. Compose Lists of this type of things every time your kid tries to locateailable objects in character.

For Older Children:

• Cooking and Baking It Together Tasting Each Other Smells
• Lawn care, Flower planting and caring
• Friday — All about art (Some fun art projects…Clay, Fabric, Found Objects, etc…)
• Dancing And Listening To Music Freely
• Making forts or crawlspaces

However, keep in mind that the purpose of sensory play is to create opportunities for exploration and discovery. Allow your child to take the lead and explore, using all of their senses freely while pulling out the creativity in them.

Adult Sensory Play Activities

• Photo Credit: clickingbydesign.com Sensory Play Isn’t Just for Kids! Adults—even practicing sensually in daily life, quieting anxious nerves, reducing stress—for relaxation and focus.
• Mindful Shower: Notice the feeling of water on your body, the smell of your soap and the sound of water.
• Nature Walks: Take the time to see, hear, and smell all of what mother nature has to offer. Feel the ground under your feet and the wind rustling through leaves, relish in that warm sun on your back.
• Try Creative Activities — Both painting and pottery as well even playing a musical instrument.
• Aroma: ignite an essential oil to calm or energize your home or workplace
• Mindful Eating: Enjoy every mouthful of your meal with its flavors, texture and scent.

Those are a few ideas to get you started. There so many sensory play opportunities to discover, so have fun and try activities that speak to you.

Simple Mindfulness Practices For Daily Life

You can practice mindfulness as you go about your daily chores or simple activities putting yourself into the here and now.

Mindful Eating: As discussed before, try to experience all your senses while having food. See the colors, feels the texture, and taste your food. That means, eat slowly and enjoy each bite.

Mindfulness Walking: Walk slowly and appreciate your feet touching the floor. Feel your legs moving as you are walking, the air on your skin.

While taking a shower, take note of the feel and temperature of the water on your skin, as well as its soothing sound. Smell your soap and feel how you wash WP your hair.

Breathing Meditation: pause for a few minutes throughout the day and pay attention to your breath Feel your chest or stomach rising and falling, and the air coming in and out through your nostrils.

Practice Active Listening: As you communicate with others, remain present and focused on listening. Be present when the other person is speaking, watch their movements and gestures, listen to them without passing judgment.

These easy mindfulness activities can help you live in the present and feel less stressed, happier, healthier human life. Rich Environments

The environments around us, the less we can relax with sensory play and mindfulness. This combined with a sensory-rich environment helps create moments of calm, focus, and creativity.

Tips for Creating Sensory-Sensitive Space in Your Home or Office

From Different Texture — Color and Lighting : Your Sensory Arousal

Choose an unused corner or a spare room for rest, relaxation and mindfulness.

Add soft seating, cushions, blankets and some relaxing aroma

Other elements to build on a water fountain, a sand table or textured wall.

Natural types:

• Plants, flowers, wood and stone will all help you disguised connection with nature.
• If and whenever possible, go with natural light.
• Keep your windows open to breathe fresh air and listen to the sounds of nature.
• Textures, Colors & Sounds:
• Try out textures in your décor with items like soft rugs, plush cushions and textured wall hangings.
• Opt for soothing colors like these blues, greens and neutrals.

Note: This is an affiliate link and you may play some soothing music or nature sounds in the background.

By establishing an enriched and relaxed environment, we cultivate renewed sensory awareness and presence practices designed to nurture well-being and equilibrium.

Cutting Through the Tough Times and Finding Your Groove

So as beneficial as sensory play and mindfulness are, it is important to remember that should you choose to add those practices into your life there will be challenges.

Common Obstacles:

Time: In our busy lives, finding time for dedicated sensory play or mindfulness practice can be hard. But even little 5-10 minute bursts will help.

Distractions — tasks, technology and work can be fulfilled at any time or replaced. Get to your practice place and exclude distractions as much as possible.

It is self-criticism: do not be very strict with yourself if your mind wanders or you find it difficult to concentrate. It is something that will take time and patience to develop as mindfulness is a practice.

Tips for Staying Motivated:

Realistic goals; start from small practicing time and go with the flow.

Participate with a fellow: Having a companion or relative do the routine nearby can help offer support and responsibility.

Measure your progress: Record in writing or on an app to see how many days you have practiced mindfulness and remember to reward yourself when you meet challenges.

Finding What Works for You:

Try different types of sensory things or activities, try different mindfulness practices and see what speaks to you in your body.

Be patient and gentle with you. It is always very obvious and there is no wrong way to have a cup of mindfulness or play sensory.

Conclusion

In a world that can sometimes feel chaotic, sensory play and mindfulness provide a momentary reprieve from the stressors of our day to day. When we purposefully immerse our senses to be conscious of each moment, a calming inner peace flows outward and enhances our total quality of life, and can help manage stress.

If you are a parent wondering how to meet your child in their development, with tools for self care and focused attention check out having a go at some sensory play, if it is understanding the importance of an integrated sensory system, then tune into what we can really experience when our senses get cozy with one another.

Start in small doses as consistency is the very essence and find what suits you best. Learn more about the bliss that can be found in sensory exploration, enjoy living in the present moment, and influence your daily life by developing the skill of being mindful.

Call to Action:

Share your experiences, We would love to know which are your favorite sensory play activities or mindfulness practices. Tell our community in the comments section below.

Keep in Touch: For more tips on mindfulness, self-care and personal growth subscribe to our blog! Come along with us on this journey to a less anxious, more driven and more meaningful existence.

And reiterate the fact that the gift of living a more peaceful and focused life is yours for the taking. Connect to this magic of self awareness and unleash your potential through the power of alchemy—when you transform the mind universe, everything else is touched.