In this grounding exercise,
I will be guiding your attention to your present environment using your five senses.
This technique can be helpful when you feel anxious,
Scattered,
Or not present.
Start by settling into your space and getting into a comfortable position that feels right to you.
Now take a moment and look around at five things that you can see.
Name them and describe them out loud.
For example,
I can see a plant on my window ledge.
The leaves are long and green.
Next,
Bring your attention to four things that you can touch.
Go ahead and touch them with your hands and like before,
Name it out loud.
While also describing it.
For example,
I can feel my pillow.
The cover is soft,
Smooth,
And a little cool to the touch.
Next,
Look for three things that you can hear.
The sounds that are more distant,
For example,
The traffic outside and closer sounds such as perhaps a clock ticking in your room.
Next,
Look for two things that you can smell.
Perhaps you can smell the detergent from your clothes or the scent of vanilla from a candle nearby.
Go ahead and bring your attention to these scents and describe them.
Finally,
Notice one thing that you can taste.
You can just notice how your mouth tastes presently,
If there are any lingering tastes from what you consumed earlier.
Or if you have a drink or a piece of food nearby,
Take a sip or a bite and notice how it tastes.
Pay attention to the temperature and the texture.
You may also want to think about what your favorite food tastes like and imagine it in this moment.
This completes our grounding exercise.
Take a moment to acknowledge the time you just took to bring your attention to the present moment using your senses.
Remember you can always ground yourself back to the present moment whenever you need to by following this exercise.
