Grounding Exercise (Rescue Session)

Are you feeling overwhelmed? When you feel overwhelmed, you tend to feel trapped within your emotions. This is a short mindfulness exercise. It can activate your sense and help you to re-center yourself in the present.

Put your earphones on and press play on the audio below when you're ready.

5-4-3-2-1 Exercise.

Transcript

Are you feeling overwhelmed?

When we feel overwhelmed,

We tend to feel trapped within our emotions.

It happens in day to day life and it's totally normal.

Take this short mindfulness exercise with you any day at any time.

It can help activate your senses and help you recenter yourself into the present moment.

It's called the 5,

4,

3,

2,

1 exercise.

You can sit or stand while you listen to this audio.

Now we'll start with five.

Identify five things that you can see around you right now.

This can be anything,

A pencil,

A bird in the window,

A bed,

A pet.

No matter how big or small,

Note five things that you see.

Four,

Identify four things around you that you can physically touch.

This can be your hair,

Your hands,

The carpet,

The wood,

Maybe grass if you're outside.

List out four things that you can touch and if you're in a safe space,

Do reach out and touch those things.

Three,

Identify three things that you can hear around you.

Notice three sounds in your environment.

It can be a faint ticking clock,

Cars passing by you,

Music playing in another room,

But listen for three unique sounds that you can hear.

Two,

Identify two things that you can smell.

This may take a moment to tune into.

If you feel called and you're in a safe space,

Walking around can help.

Maybe it's the soap,

Nature,

Shampoo,

Fresh laundry,

Something cooking,

Incense.

Take a moment and identify two smells around you.

One,

Identify one thing that you can taste.

It may be the last thing that you consumed or coffee or toothpaste,

But identify that taste.

And breathe in through your nose and out through your mouth.

How do you feel now?

What are some of the myths and sensations that come up and the emotions that may have released?

Feel free to repeat the exercise as needed.