6-Minute Sensory Grounding Practice To Anchor & Breathe

In this brief audio track, you'll be invited to gently anchor into the present moment. You'll be guided through a simple and sweet sensory grounding exercise, checking in with your five senses as a way to settle into where you currently are. This practice can be used any time of day, whether you're landing somewhere, shifting into or out of a work day, or simply wanting to be present in the current moment. Find a cosy spot and let's get grounded.

Please feel free to pause at any time to provide more spaciousness with any of the prompts. Additionally, please feel free to utilize one of the free ambient sounds provided by Insight Timer.

Please note, neither this track nor any other by this author is intended to be a substitute for professional mental health services.

Transcript

We're going to spend just a couple minutes. Anchoring into the place we find ourselves right now. Maybe you are starting or ending your day. Maybe you're entering or exiting a certain workspace or trip or travel. Or for any other reason you want to sink into the place you're currently in. This is going to be very simple and sweet, Going through our five senses, Slowing down. Before we begin, I invite you to. Take in just a gentle breath. And let out a gentle breath. Maybe just one more time, Breathing in. And breathing out. Starting to anchor into the place you find yourself right now. Using your eyes to look around. Noticing. What do you see? What are your eyes looking at? That tells you where you are. And with another gentle breath in and out. You can close your eyes if it feels comfortable. And simply listen with your ears. Noticing. What do you hear? What are the sounds or the lack of sounds? That tell you you're in this place. And with another breath in and out. You can start to wiggle your nose, Noticing. What do you smell? Whether it's a strong scent or something subtle. Is there anything that you smell here that tells you this is where you are? And you can stay with your eyes closed if that feels comfortable. If you'd like to have them open. As you notice with touch what's around you. And this might be the earth beneath you. It might be the air touching your skin. It might be warmth of sunshine or a cool breeze. Simply noticing what you feel. That tells you you're here. And lastly, Will be a little less concrete with taste, Unless you have something in front of you that you would like to literally taste. Otherwise, With your eyes open and fully soaking in, What's around you. Can metaphorically Take a taste. And see what is it that you're able to taste and savor around you. That tells you. You're right here. And to close. I invite you to lengthen your spine, Roll your shoulders up, Back and down with another nice deep breath. Placing a hand over your heart, Over your abdomen if that feels comfortable. Feeling your feet or your body on the ground. Just taking one last intentional breath in. And breath out. Noticing you are here.