Works with Claude, ChatGPT, Gemini, or your own local model: paste this prompt and your AI will co-facilitate this exercise with you.

Help me prepare and run the exercise below. First ask for my participant count, time, setting, access needs and intended result. Check these against the stated limits. Use the supplied rules and materials. Explain any proposed changes before using them, and label them as adaptations. Do not invent source claims or require personal disclosure. Give me one step at a time when I say start. I manage the people, physical activity and clock; do not claim to observe the room. Ask me what happened before choosing a next step.

Reference revision: afb2582ba361a09afed6e8e062ca37f60f37cac2a816930a472eeeaf90372227

# Come to Your Senses

Participants sit comfortably and notice their environment across five senses in turn. They then briefly share one neutral sensory observation in pairs or pass quietly.

**Time:** 6 minutes. Playmeo lists 1 to 2 minutes; expanded to 6 minutes to accommodate full five-sense prompts and pair reflection.
**People:** 4 to 24. Individual quiet focus followed by pairs

## Choose this exercise

**Purpose:** Direct attention to concrete sensory inputs in the current room without evaluating them.
**Use it when:** Use at the start of a meeting or after an intense work session to reset group attention.
**Skip it when:** Skip when participants need urgent task action or when physical space is actively chaotic and unsafe.

## Materials and tools

- One clock or timer for the facilitator

## Before participants arrive

1. Arrange seating so participants can sit upright comfortably at desks, chairs, or floor spaces.

## Say this to open

We will spend four minutes noticing physical sensations in this room right now. You can keep your eyes open with a soft downward gaze or close them if you prefer. You do not need to alter your breathing or force any feelings. If you prefer to opt out, simply sit quietly.

## How to run it

### 1. Orient and ground (1 minutes)

Deliver the opening script. Invite participants to sit comfortably with feet flat or resting easily. Give them 30 seconds to settle attention without talking.

### 2. Guide sensory observations (3 minutes)

Lead participants through five sensory checks, allowing about 35 seconds per sense. Example prompt sequence: Notice 3 things you can see (or light/shadow if eyes closed); notice 2 distinct sounds near or far; notice the physical pressure of the chair or floor against your body; notice any scent in the air; notice any subtle taste or dryness in your mouth.

### 3. Pair observation exchange (1 minutes)

Signal the end of the quiet scan. Invite participants to turn to a neighbour and name one neutral detail they noticed, or say 'pass'. Each person speaks for up to 30 seconds.

### 4. Close exercise (1 minutes)

Bring attention back to the whole room. Ask one reflection question to the whole room and take 1 to 2 quick voluntary replies before returning to the main agenda.


## Debrief questions

- Which sense brought your attention to something you usually tune out?
- How did noticing your physical surroundings affect your focus right now?

**Finished output:** Completion of a five-sense environmental scan, with each participant having the option to share one sensory note.

## Remote

Guide the same script over voice. Remind remote attendees they can mute microphones, turn cameras off, and observe sensations inside their own space. For pair sharing, use 2-person breakout rooms for 60 seconds or invite people to type one observed sound or object into the chat.

## Hybrid

Remote attendees scan their home rooms while in-person participants scan the meeting room. Pair in-person attendees together. Pair remote participants in private breakouts or invite remote attendees to post their single sensory observation in meeting chat while room pairs speak.

## Access and participation choices

- Participants choose whether to close eyes or keep eyes open with a low gaze.
- Sensory prompts allow alternatives (for example, noticing physical vibration if hearing is impaired).
- Participants may pass during the pair share without giving any explanation.

## If the session gets stuck

**A participant finds closed eyes uncomfortable or disorienting.**

Remind the group at the start that keeping eyes open and softly focused on a neutral spot on the floor or desk is completely fine.

**The room is loud with outside construction or hallway noise.**

Direct people to use those exact sounds as the target of the hearing prompt rather than trying to filter them out.


## Terms used here

- Downward gaze: Looking gently toward the table or floor about three feet ahead without staring at anyone.

## Sources and adaptation

Observed in the Playmeo activity database under the title 'Come To Your Senses' by Lisa Laura (September 2021).

Retained the core Playmeo sensory awareness concept. Structured the flow into a clear 6-minute exercise with explicit per-sense prompts, an optional pair check-in, and strict pass options.

[Playmeo](https://www.playmeo.com/activities/health-wellbeing/come-to-your-senses/)

[Playmeo](https://www.playmeo.com/activities/health-wellbeing/come-to-your-senses)

Current run sheet: https://unitedwetransform.com/exercises/simple-mindfulness-activity-lifts-awareness-come-to-your-senses/