Sometimes, we get stuck in a rut and just can’t break out. We need a little extra help to disengage from automatic pilot. We might resist sitting in meditation, or find ourselves too distracted when we actually do sit down to meditate. At these times, it can really help to turn to something we previously created or compiled to support mindfulness practice. It might be a collection of songs, a photo album, or a poetry compilation. You can also create a “mindfulness first-aid kit” to use in such situations.

During my clinical internship, I worked with gifted psychologist Lorraine Allman, who used mindfulness in group therapy for people with chronic mental illnesses. As part of the program, she advised participants to develop a “sensory first-aid kit” (Allman 1999, 30), which included items that appealed to each of the person’s five senses (that is, sight, smell, hearing, taste, and touch). For example, one participant loved to go to the beach, so she put together a box of things reminiscent of her favorite place, including a postcard (sight), a CD of ocean sounds (hearing), suntan lotion (smell), and saltwater taffy (taste). She then filled the box with sand (touch). When she felt stressed or overwhelmed, she went through her kit and spent several minutes immersing herself in the sensory experience of these objects. Like other people in the group, she not only found herself feeling less stressed, but also really enjoyed taking time out for her mindfulness practice. In fact, she came to see feeling stuck as a positive thing, because it meant it was time to deliberately practice mindfulness! Here are some tips for creating your own mindfulness first-aid kit:

1. Before you even begin, notice your attitude. Do you feel excited, or perhaps pressured to come up with something “creative” or “perfect”?
2. Select a specific place to keep this kit. Do you anticipate needing it most at work, at home, on the bus? You can keep it in a drawer or take it with you in a purse or bag. Determine the most appropriate place to keep it.
3. Select a few items as your go-to objects for mindful attention. Any good first-aid kit includes various medicines and bandages, so your kit should include a variety of objects, too.
4. Don’t pick items that will bring up a lot of thoughts. You’ll use these things as objects of attention, not inspiration. So, for example, a collection of poems wouldn’t be an appropriate selection unless you plan to spend time appreciating the curves of the font instead of considering the content of the passages. Such is the difference between mindful attention and thinking.

As you decide what specifically to include, remember that your items don’t need to be related thematically. Simply select objects you find enjoyable. Your kit should be inviting, not off-putting. Here are some more pointers for selecting objects that correspond to each sense:

• Visually, select a picture or object that’s not too thought provoking or emotionally stimulating. Something pleasant fits the bill. You don’t want to stare at a picture of your ex.
• Tastewise, pick something that has a reasonably long shelf life, like a granola bar or a piece of chocolate. You don’t want to store peaches or sushi. Otherwise, you’ll find yourself practicing mindfulness of flies!
• For sound, use either a guided meditation or prayer, or a few select songs. Though relaxing and soothing, nature sounds don’t lend themselves readily to mindfulness practice. Because these recordings are often looped, they’re repetitive, which can lead us to tune things out more easily. Remember, you’re looking for something that’s easy to use to shake things up.
• For touch, your object can be anything with a notable texture or temperature, like a rock, a piece of fabric, or an instant ice pack. A piece of paper or something similarly smooth might have a texture too subtle to notice easily.
• Because smell is a particularly strong sense for us, many nice possibilities are available. Personally, I really enjoy the aroma of coffee, so I like to keep a few beans handy. You might decide to use an air freshener, a room spray, or even perfume-scented magazine inserts.
• Consider combining some of these sensory elements in a way that makes sense or promotes a peaceful ritual. For example, if you include a tea bag, you can smell it first, feel the warm mug as it brews, and taste it once it’s ready.

excerpt from Urban Mindfulness: Cultivating Peace, Presence & Purpose in the Middle of it All by Jonathan S Kaplan, Ph.D.