The Smell of Mindfulness
Another week begins a new! Welcome and I hope mindful tasting went well for you. This week, we are going to talk about the power of smell and how it can be used as a mindfulness strategy. Smell and taste are actually very closely related senses that we have and using our sense of smell can also be part of mindful eating, which I touched on in my last post. By taking the time to smell our meal and try to dissect which scent is which and what comes up for us emotionally with each smell can actually make the meal even tastier. This is because we are slowing down to actually enjoy the different aspects of our meal instead of stuffing it all into our mouths as fast as possible. It will also help monitor your food intake to prevent overeating. It takes our brains several minutes to process that our stomachs are full so, when we eat fast we feel less satisfied and less full but then feel stuffed and kind of sick because we overate.
The interesting thing about the sense of smell is that the receptors in our nose have a direct link to our limbic system, the part of the brain that manages our emotions. This part of the brain also manages the emotional associations we have made in our lives. For example, many people dislike the smell of gasoline and oil. My limbic system, based on my experiences, have associated the smell of oil and gasoline to my father and times where he was most happy, which in turn, made me feel happy and safe. Therefore, because of that association and experience, when I smell gasoline and oil it takes me back to summer days in Wisconsin with my father when school was out and I didn’t have may worries. Another example, lilac and lavender already having a calming sent to most people because it makes us think of spring time when flowers are blooming. My grandmother loved the smell and had lavender and lilac scented air fresheners all through her house. So, for me, lilac and lavender remind me of the safety and love of my grandmother. Do to these experiences, when I smell these scents my olfactory receptors in my nose identify the scent, send it to my limbic system, and my brain goes to the emotional state my limbic system has associated to the scent- in my cases, safety, joy, and relaxation. If you allow yourself you can even feel yourself being back in the place and time you have associated with the scent; all the same physical sensations you were feeling during that time. This also works the opposite way, hence why people panic when they smell smoke or gasoline. Those smells are associated with danger. If you’ve had a traumatic experience with a scent then you will notice going back to the emotional state you had during the traumatic event and may even relive the physical sensations. Emotional and physical memory are very powerful tools our brains use to keep us safe, but without being mindful you may not be able to pin point what your mind and body are reliving. This is where mindfulness can be useful. Acknowledging the feelings coming up, recognizing you are safe now, and exploring what associations your brain has made to certain scents.
For the sake of relaxation though let’s do an experiment. Here are some typical scents that calm people: Lavender, Chamomile, Bergamot, Sandalwood, Mandarin, and Jasmine. Pick a few or all of these scents for this experiment- you can get them as lotion, oils, candles, etc. Find a calm and quiet place where you won’t be distracted for at least 10 minutes. Take a few calming breaths and get into a regulated state where your heart is beating at a calm/regular pace. Pick which scent you would like to start with, hold it close to your nose and then go ahead and take a slow, deep inhale through your nose hold for 1 or 2 seconds and then a slow full exhale through your mouth. Notice any initial images that come up or any emotional or physical sensations that come up for you. If you notice nothing, that’s ok to.
In the scenario where you don’t notice anything, simply analyze the smell by asking yourself questions like “Do you I like this smell?”, “What, if anything, does this smell remind me of?”, “What does this smell make me feel like?”, “Is the smell sweet, sour, spicy, etc?”, “How would I describe this smell to someone who has never smelt it before?”… These questions will shift your brain’s attention to the smell and help you stay present in the moment.
If images or emotional/physical sensations do come up for you with a scent, then be curious about them without judgement. Take note of the associations you have with this smell and be mindful if the associations are relaxing, activating, or stressful. Do not judge these associations, they are yours and they do not need to be anything than that… your associations with the scent.
Once you have figured out how your limbic system responds to different scents, you can use them tools to help you relax or help you active/energize yourself. Cinnamon and peppermint are usually scents that energize people. You’re probably thinking… “James, this sounds like aromatherapy…” and you are right! The difference is aromatherapy is focused on the healing properties of certain scents to help with mental and physical ailments. So, it is related to this topic but mindful smelling is more focused on the emotional aspects of being present in the moment. Not necessarily to heal medical ailments. Mindful smelling also does not require specific scents, it’s more around using the smell as an anchor to stay present in the moment and bring you to the mental state you are needing (i.e. relaxed, focused, awake, etc.)
Here are some links to some other scents you can try: http://www.aromatherapy.com/most_popular.html
https://www.mindbodygreen.com/0-3497/5-Aromatherapy-Oils-Everyone-Should-Have-at-Home.html
With that, go out and be curious about the smells of the world! See what sort of emotional associations you’re limbic system has made for you and find the smells that help you relax and focus during this stressful journey of life.
As always, any questions or comments you have, please feel free to write comments!
Take care and be well!
-James