"Stop and smell the roses" is not about smelling flowers. It's about noticing the good that happens throughout the day. We often race from one activity to another, one responsibility to another, without ever taking time to slow down and appreciate the little things in life that make us happy. We may eat without enjoying it, play with our kids without being involved, and talk to our partner without appreciating it. We often do not take the seconds to minutes it takes to realize any joy from what we do.
This "slowing down and appreciating" is called savouring.
Things to Savour
- Your child's smile when you come home from work
- A hug from a friend
- Friendly dogs enjoying romping in the park
- The feeling you get when you take off your shoes after a busy day
- A bite of a crisp apple
- Having lunches made for tomorrow
- A cheerful barista at the coffee shop
- A sunny day, a gentle rain, or even a fierce wind
How to Savour
Notice the event when it happens. Pay attention to the physical aspects of the event. Focus on your emotional response. Notice all the sensory details-what you see, hear, smell, taste, and feel. Take a moment to enjoy the event, even if just for a minute. Tell yourself what is happening. Store the details of your positive experiences in your memory for future recall. Let yourself fully feel the positive emotions. Use all five senses to immerse yourself in the moment: listen, look, smell, taste, and feel.
Before bed, take a few moments to recall the savoured events of the day.
Benefits of Savouring
- Remember the good times
- Cherish the moment
- Take pride in your accomplishments
- Enjoy life's wonders and little pleasures
- Count your blessings
- Look forward to future joys
You don't have to be an "optimistic" or "cheery" person to savour. Anyone can do it, even amid stress. Savouring can help you become more positive and optimistic. It's more than just a thought-express it through laughing, smiling, or even dancing. Share positive experiences with others to re-live them and build connections. Tell a child, friend, or loved one about a moment you savoured.
Mo's Story
Mo is 34 and works in a demanding, high-pressure job. He has modest status and income, but what he does each day can make or break the company. Mo was having a hard time finding pleasure at work. His boss was a relentless critic, always blaming him when things went wrong, even when it wasn't his fault. Mo handled it well but felt burdened by his work.
He realized there must be small moments of joy in his day. Once he started looking, they were easy to find. He enjoyed the morning fresh air during his commute, taking a few seconds to notice the temperature, the light, and the feel of the air. He lingered by a brook on his way to work, listening to the sounds. At work, he appreciated the friendly greetings, the smell and taste of his coffee from the local roastery, and the busy hum of the machines. "We are making good things here," he thought to himself.
Within an hour of leaving home, Mo savoured at least half a dozen moments. The cranky boss no longer had the same effect. He was beginning to enjoy his job again.
