Sensory Grounding Practice

This quick sensory grounding practice invites you to pause and connect with each of your five senses, creating an anchor to the present moment when feeling scattered or overwhelmed. Inviting each sensation to draw you more deeply into the now. As you systematically engage all five senses, you activate your body's natural relaxation response, calming your nervous system and returning to a centered state from which you can move forward with greater clarity and presence.

Transcript

I invite you to this mindful pause.

A short practice here just to reconnect with your senses.

Let's begin by settling in,

Looking around to where you are,

Taking in the room,

The space.

Here's one of your first senses,

Your sense of sight.

Let's take a look and see where you are.

Know that you're safe,

Taking in these surroundings,

And then closing down your eyes.

Take a few breaths and connect with your breath,

Noticing your posture,

Checking in with your body,

Seeing if you're holding tension anywhere,

Scanning head to toe.

Is there any place that could use a little extra ease or relaxation?

Notice what you're feeling.

Notice if there's anything going on inside.

Check in with your mood,

Your temperature,

Nothing to change,

Nothing to do,

Just noticing.

And notice now if you can hear any sounds,

Anything far away in the distance,

Maybe faint.

Anything up close,

Maybe just the sound of your breath or the sound of my voice.

And notice the inside of your mouth and the taste.

Is there anything there to notice,

Anything lingering?

And if not,

Maybe imagine the taste of the air,

The taste of something you enjoy eating.

And if you're imagining something,

Give yourself a moment to think about what that also might smell like.

See if you can pick up a scent of something in the room.

And now notice where your hands are resting.

Notice if there's anything you're touching.

Maybe they're resting on each other or on your legs.

Maybe you can feel the temperature of the room you're in against your skin.

Really allow yourself to take in the senses of where you are,

The smell,

The sound,

The temperature,

The feeling,

The grounding presence of right now.

And I invite you to create or set an intention for the rest of your day.

Is there anything you'd like to shift from your current state?

Any energy or attitude or feeling you'd like to bring into the rest of your day with you?

Anything that might be useful?

And holding that thing in your mind,

You can slowly open your eyes.

Coming back into the space,

Having another look around.

And notice if anything's changed from when you first sat down,

When you first looked around the room to take in the space.

Is there anything different?

And carry that with you.

Wishing you well.

Thank you.