This guided practice will be for the 5-4-3-2-1 grounding tool.
This version is easy to use while you may be doing something and are feeling a little frazzled or disconnected,
But you would like to get away from the chaotic monkey brain or negative thought loops.
Grounding is an excellent way to break these cycles with help of our body's senses.
During this practice,
You will not be asked to close your eyes,
But if you're able to do so,
Then I strongly recommend you do.
Okay,
Let's begin.
Go ahead and take a deep,
Refreshing breath,
Filling your lungs for a count of four.
And breathe out for a count of six.
We're going to begin our practice by using our eyes to notice five individual things.
Try not to assign judgment on what you look at.
Simply notice it as it is,
Keeping your label basic.
Now we are going to shift our attention to our ears and notice four different sounds around you.
Listen for a sound that is far away from you.
Listen for a sound from your left side.
Listen for a sound from your right side.
And lastly,
Listen for a sound from behind you.
Now we're going to use our sense of touch to notice three things.
Notice the texture of your clothes against your body.
Wiggle your toes and feel the sensation of your toes rubbing against each other.
Try to hone in on how it feels to touch something around you.
Perhaps gently caress your cheek and feel the sensations it creates in your body.
Now place your hand on your belly and breathe in for a count of four.
And release your breath for a count of six.
Now we are going to use our nose to notice two different smells around us.
What do you smell right now?
If you're having a hard time noticing different smells,
Can you notice the temperature of the air coming into your nose?
Now we are going to focus on our tongue.
What is one thing you taste?
You don't have to label it,
Simply notice it.
Try sticking your tongue out of your mouth for a couple seconds.
And then notice what you taste.
We will now conclude our practice with gratitude.
Think of three things you want from your body and you already have.
For example,
I want to see and I can see using my eyes.
I see so many things.
I want to be able to taste yummy foods and I can taste yummy foods because of my tongue.
I want to smell rich,
Amazing scents.
And I can with my incredible sense of smell.
Thank you body for all that you do in providing for me a rich sense of the world around me.
I love you body.
Thank you.
