Gently Grounding Through The Senses (Voice Only)

This short practice offers a soothing way to reconnect with the present moment using the 54321 grounding technique. Perfect for times of anxiety, overwhelm, or emotional challenge, you’ll be gently guided to notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste or imagine. With soft pacing and sensory imagery, this practice helps you return to your breath, your body, and a sense of quiet safety — wherever you are.

Transcript

Hi there and welcome to this very gentle grounding.

Whether you're feeling a little overwhelmed,

Maybe anxious,

Maybe you're having a challenging day,

Maybe you need some focus.

Whatever it is that you need,

I'm glad that you've found your way here.

Now let's just take a moment to settle ourselves.

Maybe lying yourself down,

Maybe grounding your feet.

Resting your eyes closed if that's comfortable,

Or keeping them open if you prefer.

And what we're going to do is we are going to tune into our senses and bring a little safety to our body.

So first of all,

We're going to start by identifying,

So just noticing and naming five things that you can see.

So looking around you,

Or visualising if you have your eyes closed,

Five things around you,

Noticing them,

Naming them.

You don't have to move your head if you don't want to.

Noticing and naming those five things.

And then we're going to move on to four things that you can feel.

So what are four things that you can feel?

Noticing,

Naming,

And moving on to the next one.

Four things that you can feel.

Next,

We're going to notice three things that you can hear.

So it might be three things very close to you.

It might be a little further away.

Noticing those three things that you can hear.

And then two things that you can smell.

What are two things that you can smell?

Noticing,

Naming,

And then finally,

One thing that you can taste.

So what is one thing that you can taste?

And then letting go and coming back to your breath.

Maybe you notice that your body has softened a little.

Maybe your breath has slowed.

Maybe you feel a little more connected to yourself.

Or maybe you would like to go back round again.

So taking one more breath.

Deep as you can comfortably go.

And then as you breathe that out,

Gently starting to bring a little awareness back.

Maybe a little wriggle,

A little yawn or a stretch.

And then continuing about your day.

Knowing that this is something you can come back to any time you need to.

So thank you so much for grounding with me.

Take care and see you soon.