Touch, movement and the senses

Activities for Touch, Movement & the Senses

 

(Designed for 2-5 minutes, 4-5 times a day)

 

—

 

1. Morning Awakening & Reset

 

· Movement: Gentle seated torso twists (30 sec) + “Sunrise” arm stretches (reach up, slowly arc down) (1 min).

· Touch: Press and massage your temples and jaw with fingertips in slow circles.

· Scent: Open a jar of citrus zest (lemon/orange) or inhale rosemary essential oil for alertness.

 

—

 

2. Mid-Morning Focus Booster

 

· Movement: Seated “figure-8” ankle rolls (1 min) + neck stretches (ear to shoulder, hold each side).

· Touch: Roll a textured massage ball (spiky or nubbed) between your palms and along your forearms.

· Scent: Sniff a peppermint or eucalyptus inhaler. Alternatively, crush a fresh mint leaf.

 

—

 

3. Pre-Lunch Grounding

 

· Movement: 5 slow sit-to-stand moves without using hands (engage legs/core). Follow with gentle shoulder rolls.

· Touch: Walk barefoot on different surfaces (plush rug, cool tile, a bumpy mat). Apply firm hand pressure to your opposite shoulders.

· Scent: Smell a grounding blend (sandalwood, cedarwood, or vetiver) or fresh herbs like thyme or sage.

 

—

 

4. Afternoon Slump Shake-Off

 

· Movement: “Wrist唤醒” – shake out your hands vigorously for 20 sec, then do wrist flexion/extension stretches.

· Touch: Run your hands under contrasting temperature water (cool then warm) for 30 seconds each. Gently tug on each finger.

· Scent: Invigorating citrus (grapefruit, wild orange) or a whiff of coffee beans.

 

—

 

5. Evening Wind-Down

 

· Movement: Slow, mindful cat-cow stretch on the floor or seated. Gentle forward fold.

· Touch: Use a wooden foot roller or a frozen water bottle to roll under your feet. Give yourself a hand massage with lotion.

· Scent: Lavender or chamomile essential oil on a tissue or in a diffuser. Smell dried lavender flowers.

 

—

 

6. Sensory “Recipe” Breaks (2-3 minutes)

 

Choose one “ingredient” from each category:

 

A) Movement:

 

· Cross-body marches in place.

· Wall push-ups (5-10 reps).

· Spinal rotations (hug yourself, turn side to side).

· Heel raises (lifting up and down on toes).

 

B) Touch:

 

· Massage scalp with fingertips.

· Apply a cool cloth to the back of the neck.

· Squeeze and knead a stress ball or a ball of therapeutic putty.

· Rub hands together rapidly to create heat, then cup them over your eyes.

 

C) Scent:

 

· Smell a spice jar (cinnamon, clove, nutmeg).

· Peel a clementine slowly and inhale.

· Open a box of herbal tea (chamomile, peppermint, ginger).

· Use a personal inhaler with a calming blend (ylang-ylang, frankincense).

 

—

 

7. Bonus: Micro-Cooking as Sensory Therapy

 

These are tiny, no-cook recipes for engagement:

 

· Herbal Elixir: In a cup, muddle a slice of lemon, a sprig of fresh rosemary, and a teaspoon of honey. Add hot water and inhale the steam.

· Spice Rub: In a small bowl, mix 1 tbsp sugar, 1 tsp cinnamon, and a few drops of olive oil to make a fragrant hand scrub. Massage hands, then rinse.

· Sensory Snack: Mindfully assemble 3 ingredients with different textures: e.g., a creamy almond, a chewy dried apricot, and a crunchy seed cracker. Eat slowly, noticing each.

 

Key: The goal is frequent, brief integration. Keep oils/objects in visible, conveni

ent places to remind yourself to pause and engage your senses throughout the day.