Grounding Through Your Senses

When the mind races or anxiety takes over, coming back to your senses can offer gentle relief and steadiness.

This short grounding track guides you through the five senses — sight, sound, touch, taste, and smell — to anchor you in the here and now.

Designed to be used anytime you feel overwhelmed or disconnected, this simple practice helps you shift attention from internal noise to present-moment awareness.

You can return to this track throughout the day, or whenever you need a gentle pause.

Transcript

Grounding through the senses,

This is a short guided audio designed to gently bring awareness back to the present moment using your senses.

It's suitable for moments of anxiety,

Dissociation or overwhelm and can be used as a reset during the day.

Let's begin.

Take a moment to pause,

Let your eyes gently close or soften your gaze if that feels safer.

Bring your attention to what you can hear around you,

The sounds close by and those further away.

Now gently notice what you can feel,

The temperature of the air on your skin,

The contact of your body against the chair or floor.

If your eyes are open,

Take in the colours and shapes around you.

If they're closed,

Just imagine something comforting to look at.

Next bring your attention to smell.

You might notice a scent in the room or take a slow breath in and simply notice the air itself.

And if it's helpful,

Swallow or bring awareness to any taste in your mouth,

Just another way of anchoring into this moment.

Gently press your feet to the floor or your hands together.

Let yourself know you are here,

You are safe enough just for now.

Take a final slow breath in and when you feel ready,

Slowly open your eyes or bring your attention back to your surroundings and go gently.