Grounding techniques relaxation.
Let's try on the 5 4 3 2 1 grounding technique relaxation exercise.
This exercise is designed to ease your state of mind so that you can get through stressful moments.
Let's begin by taking a good settle down.
Lead on sitting in your chair,
Standing up or lying down.
It is important to have a sense of ease and relaxation.
You should be feeling comfortable to bring a sense of awareness and alertness to your physical body.
You will keep your eyes.
This exercise asks you to find 5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell and 1 thing you can taste.
Let's start by warming up.
Bring your awareness to the sensations of the breathing through your nose or your mouth.
As you breathe,
See if you can relax your belly.
See if you can loosen any tension,
Inviting a sense of ease in your belly and your chest.
As you let go,
Open your shoulders,
Softening and muscles.
A sense of ease as you breathe.
Notice the physical sensations around your body.
What does it feel like to be breathing this moment?
The sensations of each inhale and 5 things you can see.
Look around you and count 5 things that you can see and say them out loud.
You might be able to see people walking by,
Birds flying in the sky or the rain running down the window.
Whatever it may be,
As long as you can see,
It counts.
Take a breath in between each thing when you count 5 things.
Say 3,
4 things you can touch.
Once you have named 5 things you can see,
You can move on to name 4 things you can touch.
Maybe you are sat on a chair and you can feel the chair on your legs or back.
You might be able to feel the ground that you are stood on.
Even your hands on the table counts.
As long as you can touch it,
It counts.
When you can count 4 things,
3 things you can hear.
Once you have named 4 things you can touch,
You can move on to name 3 things that you can hear.
Whether you are inside or outside,
You will be able to hear things around you.
If you are at home,
You might be able to hear the washing machine or the clock ticking in the background if you are outside.
You might be able to hear birds chirping or cars moving down the street.
No matter what it is,
As long as you can hear it,
It counts.
Remember to keep taking deep breaths in between each thing.
When you have counted 3 things,
Take 3 deep breaths.
2 things you can smell.
Once you have named 3 things you can hear,
You can move on to name 2 things you can smell.
It might be easier to do this with your eyes closed to stop any distractions.
Maybe you can smell the lovely food cooking in the oven.
Or you might be able to smell flowers or an air refresher near you.
Whatever it is,
As long as you can smell it,
It counts.
Once again,
Don't forget to take those deep breaths.
You might be feeling a bit less anxious or stressful.
When you have counted 3 things,
Take 3 deep breaths.
1 thing,
Finally,
Once you have named 2 things you can smell,
You can move on to name 1 thing you can taste.
You might be able to taste the coffee or tea you had this morning or some food you have eaten.
Perhaps you can taste chocolate or orange from your breakfast.
Whatever it is,
As long as you can taste it,
It counts.
One more breath.
When you have counted the 1 thing,
Take 3 deep breaths.
How did that feel like for you?
What's there?
A sense of peace?
If this exercise provides a sense of peace for you and reduces your anxiety,
I invite you to try this daily so that it can bring you a greater sense of relaxation and peace.
