Savoring Summer: A Mindful Moment in the Middle of the Season

With the first official day of summer just around the corner, it feels like the perfect moment to pause and check in. How is your summer unfolding so far? Are the longer days lifting your spirits? Is the warm weather giving you a chance to spend more time outside? I hope you can answer yes to all of the above. Even with a few rainy days sprinkled in, we’ve had some beautiful weather for summer activities.

But if any of your answers leaned toward no, consider this a gentle nudge to step outside for even a few minutes. Early mornings and late evenings are wonderful times to enjoy the outdoors without the heat. A small moment of fresh air can make a big difference. Not only for well-being, but also to offer an opportunity for mindfulness.

Mindfulness is something many of us struggle to prioritize, myself included. This season is one of the busiest for Extension—camps, cooking classes, community programs, partnerships, and of course, the county fair. The days stretch long, and the todo list never seems to shrink. Yet with two little girls and a husband waiting at home, I know I need to be more intentional about slowing down.

So, I’m challenging both you and myself to practice mindfulness through our five senses, no matter what we’re doing. Let’s try it with something simple: a fresh tomato straight from the garden—a true summer treasure.

Imagine holding that tomato in your hand.

What do you see? Notice the color, the size, the shape. Are there tiny imperfections that make it unique?

What do you feel? Roll it gently in your hands. Is the skin smooth? Firm? Does anything surprise you?

What do you smell? Bring it to your nose. The scent may be faint now, but it will deepen once you take a bite.

What do you hear? Hold it near your ear. It may seem silly, but stay with me—you’ll understand in a moment.

Now take a slow, thoughtful bite.

What do you taste? Let the flavor linger. Did you hear the skin break this time? Can you smell the tomato more clearly now?

Continue eating it slowly, savoring each bite. Too often we rush through our days—and our meals—without truly experiencing them. Mindfulness invites us to be present, even in the smallest moments.

When you finish the tomato, take a breath. How do you feel?

As we move deeper into the season, I hope you’ll continue finding small ways to slow down and reconnect—with nature, with your senses, and with yourself. Summer has a way of reminding us that joy often lives in the simplest moments: a quiet walk, a warm breeze, a ripe tomato from the garden. Let’s carry that awareness with us, even on the busiest days. Here’s to a summer filled with presence, gratitude, and moments that ground us in what truly matters.

For more information about mindfulness programs, reach out to Jennifer Terrell, 4-H Youth Development Extension Agent at K-State Extension | Southwind District.