Grounding Into The Present

Enjoy this guided grounding practice to calm anxiety by focusing on your senses. Relax as Kaylee gently guides you through your senses, heightening your awareness and feeling of presence. Use this practice in moments of anxiety or to improve focus before beginning work.

Transcript

Welcome.

Begin by settling in to a comfortable seated position.

Feel your body supported by your chair or bed.

Feel your feet resting on the ground.

Start by taking a deep breath in and out.

In two three four and out two three four.

Continue breathing at this pace as you gently bring your awareness to your surroundings.

Become aware of what you can see.

Is there a chair across from you?

A painting on the wall?

A dresser?

A tree outside the window?

List the objects that you can see.

Describe them.

Are they large or small?

What colors are they?

Where are they?

Describe all the objects that you can see.

Now bring your awareness to what you can hear.

If it's comfortable for you,

Feel free to close your eyes.

Noticing all the sounds around you,

What sounds can you hear?

Is there a bird outside?

The wind blowing through the trees?

Notice if the sound is in front of you,

Behind you,

Or beside you.

Are the sounds loud,

Soft?

Notice the absence of sound.

Notice if it's silent.

Become aware of what you can smell.

Notice the different scents in the air.

Are the scents strong or subtle?

Fresh?

Sweet?

Describe what you can smell.

Bring your awareness to what you can feel on your body.

What does the air feel like against your skin?

What does the chair or bed feel like beneath you?

Soft?

Sturdy?

What do your clothes feel like against your skin?

Smooth?

Heavy?

Describe what you can feel on your body.

Gently open your eyes and begin to bring your awareness to your surroundings as a whole.

Remember the sights you noticed,

The sounds,

The smells.

Remember what you could feel.

Become aware that all these senses are present at once and that your attention influenced the intensity of the scents.

As you begin to bring your attention to your surroundings as a whole,

Remember that your attention influences how you perceive your surroundings.

Reviews

This is a technique my therapist taught me to come down from a panic attack. If you just list 5 things in each sense, you can do this quickly and effectively. I like this grounding meditation before I journal or do spiritual work to bring me into the present. Thank you!

Such an amazing mindful meditation.

Thank you. 🤍

Good morning 🌈☀️😁

Nice! Love your voice...so clean & clear...do you have any more?❤️

Love the focus on the senses and emphasis on intention. 💜🙏🏼

What a beautiful talent to resonate Great Healing Vibrations....❤️🙏😃

Great grounding exercise...thank you!

Very nice. I really felt the pace was perfect.

Enjoyed this meditation very much!

Wow. That was powerfully relaxing, almost hypnotic. You're gifted.