Step 1: Notice 5 things that you can see. Look for things that are interesting or make you happy. Pick out two in front of you and then three behind.
Step 2: Notice 4 things you can feel. The weather. The feel of your feet on the ground. Touch something. Place one hand on your heart, the other on your stomach and take a breath. How does this feel?
Step 3: Notice 3 things you can hear. Listen all around including up and down. Pay special attention to the quietest sound you can hear.
Step 4: Notice 2 things you can smell. Try taking short sniffs like a dog – it may feel strange but it works; sometimes the smells are stronger this way. Are there flowers nearby?
Step 5: Notice 1 thing you can taste. The last thing you ate or drank, or the taste of the air in your mouth. Sip some water. Does it have a taste?
Using all our senses in nature is a powerful mindfulness practice leading to feelings of awe, love and appreciation.