Sensory Play gets talked about a lot in child development and disability spaces, but it actually has amazing benefits for people of all ages and abilities! Earlier this month on our social media, we had a conversation about making space for play in our lives, especially for adults. Sensory play is a beautiful intermix between playfulness and mindfulness, which are two of my favourite things!
Sensory play is basically anything that engages your senses: touch, sound, sight, smell, taste, and movement. Some activities will try to narrow down and isolate one sense to be in your full awareness, and some activities aim to integrate multiple senses. When you're focusing on a sensory experience, it draws your awareness in to be in the here and now, so it's great for anchoring your mindfulness.
You can definitely go all out on resources for sensory play activities (there are entire Pinterest rabbit holes full of those ideas), but there are also heaps of things you can do that are super simple, and don't require any fancy equipment or loads of set-up time. I've intentionally kept the suggestions short, so there are plenty of opportunities for you to get creative!
If some of these sensory activities sound like an absolute nightmare to you, that's okay. What is repulsive to some may be heavenly for others, and vice versa! If you're unsure, start slow, and have a known favourite ready to go as a backup in case one activity gives you the ick.
Touch
Weighted blankets: You can purchase weighted blankets (usually aim for about 10% of your body weight), or you can throw a few heavy items on you to simulate that effect (but be safe!)
Heat or ice packs: Hot and cold sensations do different things to different parts of your body, which can heighten awareness and either relax or stimulate your muscles (again, please be safe, and don't put hot or cold packs directly on your skin!)
Massage: Either self-massage, from a friend or partner, or from a professional. Be clear about what you're comfortable with and which areas you'd like to be touched
Kneading dough: Great excuse to make bread, and lovely squishy sensory experience with your hands
Finger painting: Yes, I know it's messy. Yes, I know it's traditionally a kindergarten activity. But trust me on this one, it's so much fun!
Blind Clothes Test: Can you identify different items of clothing in your wardrobe while blindfolded? You might need a trusted friend to help you with this one!
Sound
White noise: Check out YouTube recommendations for white noise or background music. I like to listen when I study or am going to sleep!
Acoustic or acapella music: One way to make music a more sensory experience is to focus your awareness on one aspect of a musical piece. Pick out one voice or instrument to zoom in on, and then zoom back out and focus on the whole piece again
Moving water: If you're fortunate enough to have a water feature or some other running water around, this is a wonderful sound to anchor your awareness on. But you could also use a recording!
Noise-cancelling headphones: This is a particularly great one if you feel yourself getting overwhelmed by lots of sounds sometimes. Sometimes an absence of sound is just as powerful of an experience than the presence of it
Sound Bath: A singing bowl is not exactly a household item, but heading to a sound bath meditation class or finding one on YouTube is certainly a vibrant sensory experience!
Singing: Belt your favourite song. In the car, in the kitchen, in the shower. Get comfy with the sound of your own voice (it doesn't have to be Idol-worthy), and have some fun with it!
Sight
Jigsaw puzzles: The ultimate visual and mental rotation exercise! Pick one with a pretty picture and a piece count that matches your patience
Lava lamps or LED displays: I haven't seen a lava lamp in literally years, but I'm sure they still exist! There are also light displays you can project onto walls that create a beautiful visual effect
Fairy lights: The second I put my fairy lights on, I feel a little shift in my mindset, and often mood. Set them on twinkle mode and spend some time gazing
Colouring in: Grab some coloured pencils and the outline of a picture, and spent some mindful time watching the colour transfer onto the page
Watching flames: If you have a fireplace or a candle, spend some time watching the flicker. Please be safe, and don't spend too much time looking directly at the flame from close up!
Seek out a view: Go for a walk or a drive, and see if you can find a pretty view to look at. Maybe sunset at the beach, maybe the city from the 50th floor, or maybe just the tree outside your window.
Smell
Flowers or pot puri: Buy yourself a bunch of flowers, or find a beautiful garden. Opt for dried flowers in the case of hayfever or something to last longer
Candles: Endless scents options here! My all-time favourite smell is Vanilla Caramel, but strawberry and mango are beautiful fresh scents
Scented body products: Everyone has their preferences with bath and body products, but I do love a good bath bomb or face mask
Essential oils: I love my oil burner and my diffuser! I use Eucalyptus when I have a stuffy nose, and mango when I want to freshen up the house
Old books: Any books for that matter. Trust me, this is not a weird thing. Sniff away, my friend.
Vanilla and cinnamon: You could do some baking to get your house smelling delicious, or you could pop a small bowl with a tablespoon of vanilla essence and a sprinkle of cinnamon in the oven at a really low temperature for a few hours!
Taste
Blind Taste Test Game: You'll need someone you trust for this one! Throw on a blindfold and see if you can guess what food you're eating
Chewing Gum: Giving you physical sensation and taste, chewing gum is particularly good for those of us who tend to be a little restless
Mint: There's nothing fresher than a burst of cool mint. You could do this with a minty lolly, toothpaste, or some mint leaves in your drink.
Chilli: Ramp up the spiciness at your own risk! But there's definitely an intense sensory experience to be found here
Ice: Cold sensations anywhere on your body can be great for regulating your nervous system or narrowing your awareness, so ice in your mouth is a great way to do this!
Sour: Is this just an excuse to eat Sour Patch Kids? It can be if you want. Or you could ramp up the intensity and bite into a lemon or lime for a jolt of sensory overload!
Movement
Yoga: Obviously! Should have seen that one coming. Yoga really draws on your vestibular and proprioceptive systems and encourages you to do it in a mindful way.
Dance: Super fun way to get your whole body involved! With or without music, moving your body in a spontaneous and joyful way is a great way to have a full body sensory experience
Swinging: Especially great for your vestibular system, because your body has to figure out which way you're moving! You could try a playground swing, a hammock, or even rocking your body back and forth
Being upside-down: Not for the faint hearted, but also more accessible than you may think! Any time your heart is above your head, that's being upside-down! Try putting your legs up against the wall or dropping your head over the side of the bed (just be careful please!)
Using chopsticks to eat: This one gets all your fine motor movements involved, especially if it's not something you do often!
Jumping on a trampoline: Invite yourself to the neighbour's place, head over to a trampoline park, or get a hold of a mini-tramp - so much fun!
Sitting on a fitness ball: Anything that requires you to use your muscles to stay balanced while you're sitting is good for your core and your vestibular system
Balancing: Take opportunities to balance. I sometimes walk along curbs or stand on small ledges to get my vestibular system cracking
Floating: If you have access to a pool or the ocean (or maybe a large bathtub?), spend some time floating on your back. So many sensory experiences going on here, and it can be really relaxing for some people
What's your favourite way to integrate mindful sensory play into your life?
Let me know which ones you try!
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