Live With Your Senses: How to Cultivate Mindful Presence in Your Life
FIT4MOM x Lisa Druxman
Have you ever felt like you’re sleepwalking through your days, rushing from task to task, barely noticing the world around you? I know that feeling all too well. For years, I was so caught up in my to-do list that I missed the beauty of the small, ordinary moments. It wasn’t until I learned how to truly live with my senses that I started to feel alive again.
In Level Up Your Life, I talk about how reconnecting with your senses can transform the way you experience the world. Let me show you how slowing down and tuning in can help you find more joy, gratitude, and meaning in your everyday life.
Step 1: Understand the Power of Your Senses
Your senses are your connection to the present moment. They anchor you in the here and now, helping you fully experience life as it’s happening. But in our fast-paced, screen-filled world, it’s easy to become disconnected from them.
Living with your senses isn’t just about enjoying life’s pleasures—it’s about being present. When you’re fully present, you notice the beauty, the texture, and the richness of your life. You stop rushing and start savoring.
Step 2: Slow Down and Notice the World Around You
Slowing down doesn’t come naturally to most of us. I used to think that productivity was everything, but I realized that slowing down was the key to truly appreciating life.
Here’s how to start:
- Pause Throughout Your Day: Take a moment to breathe and notice what’s around you. What do you see, hear, smell, taste, or feel?
Engage Fully in Small Tasks: Washing dishes? Feel the warmth of the water. Taking a walk? Notice the crunch of leaves under your feet. These small, mindful moments add up to a more present life.
Create Sensory Rituals: Light a candle with a soothing scent while you journal. Sip your coffee slowly, savoring each sip. These rituals help you reconnect with your senses in meaningful ways.
Step 3: Use Your Senses to Foster Gratitude
One of the simplest ways to cultivate gratitude is through your senses. When you start paying attention to the details around you, you’ll realize how much there is to be thankful for.
Here’s an exercise I love—Name Five Things You’re Grateful For:
Something you can see (e.g., the colors of a sunrise).
Something you can hear (e.g., the laughter of your kids).
Something you can smell (e.g., fresh-baked bread).
Something you can taste (e.g., your favorite tea).
Something you can touch (e.g., a cozy blanket).
This simple practice shifts your focus from what’s missing in your life to the abundance that’s already there.
Step 4: Find Joy in Everyday Experiences
One of the most life-changing lessons I’ve learned is that joy isn’t found in big events or achievements—it’s in the little moments we often overlook. When you live with your senses, even the most mundane tasks can become sources of joy.
Here’s how I do it:
Eating: Instead of scarfing down meals, I savor each bite.
Nature Walks: I stop to notice the texture of tree bark or the way sunlight dances on water.
Conversations: I look people in the eye, listen intently, and notice the tone of their voice.
When you approach life this way, even the ordinary can feel extraordinary.
Step 5: Practice Being Present
The more you practice living with your senses, the easier it becomes to stay present. Over time, you’ll find yourself less distracted and more connected to the world around you.
Here are some ways to practice presence:
Mindful Breathing: Close your eyes and focus on the rhythm of your breath.
Tech-Free Time: Put your phone away and engage fully with what you’re doing.
Daily Gratitude Practice: Write down three sensory experiences you’re grateful for each day.
Experience the Fullness of Your Life
Living with your senses isn’t about adding more to your plate—it’s about experiencing what’s already there in a deeper, more meaningful way. When you reconnect with your senses, you reconnect with life itself.
The next time you feel overwhelmed or disconnected, pause. Take a deep breath. Look around you. Hear the sounds. Feel the textures. Taste the richness of the moment.
This is your life. Don’t just rush through it. Live it. Fully, intentionally, and with all your senses engaged. I have a whole chapter in my new book Level Up Your Life on this topic. Once you’ve purchased it, go to www.levelupyourlifebook.com as I’m offering a variety of bonuses to get you started!
