54321 Grounding Exercise

This is a grounding exercise. After you learn it, you can practice it anywhere at anytime. The audio recording will lead you through the exercise of noticing what you see, hear and feel at this time. First, I invite you to notice 5 things you see, 5 things you hear and 5 things you can feel. We then continue noticing 4, 3, 2, 1 item from each category. Notice if there are any changes in your body or mind between the beginning and end of the practice.

Transcript

I'd like to invite you to get yourself into a comfortable position.

It can be lying,

Sitting or standing.

This grounding exercise is best if you can leave your eyes open and let them fall gently,

Unfocused in front of you.

And when you're ready,

Take three deeper breaths.

Now I'd like to invite you,

Without looking around,

To notice five things that you can see.

Then notice five things that you can hear.

And it's okay if there's repetitions.

And now notice five things that you can physically feel.

So either sensations in your body or your body in contact with the environment.

And now notice four things you can see.

And they can be different or the same as last time.

Four things you can hear.

Four things you can feel.

Then notice three things that you can see.

Three things you can hear.

Three things you can feel.

Two things you can see.

Two things you can hear.

Two things you can feel.

One thing you can see.

One thing you can hear.

And one thing you can feel.

And let yourself take another couple deeper breaths.

Notice if your body or mind feel any different than when you started the exercise.

And now you can return to your activities of the day.

Thank you.