A Quick Grounding Practice: 5 Senses Reset

This short practice is designed to help you pause and return to the present moment anytime, anywhere. By gently moving through the five senses—seeing, hearing, touching, smelling, and tasting—you’ll create a simple yet powerful reset for the body and mind. In just a few minutes, this meditation can bring you back to balance, release tension, and invite clarity into your day.

It’s perfect for moments of stress, transition, or whenever you need to begin again.

Transcript

Let's take a short pause together,

Just a few minutes to reset and come back to presence.

You can do this practice anywhere,

Sitting,

Standing,

Or even while in a short break.

We'll begin by gently noticing our breath.

No need to change it.

Just become aware that you are breathing in this moment,

Noticing both your inhales as well as your exhales.

Now,

We'll invite in our five senses as a way of arriving fully in this moment.

First one is seeing.

Take a moment to notice what's around you,

Shapes,

Colors,

Light or shadows.

No need to label,

Just observe.

And now,

Gently become aware of the sounds around you,

Near or far,

Soft or strong.

Let the sounds wash through awareness.

And now,

The sense of touch.

Notice what your body is in contact with,

The ground beneath your feet,

The chair supporting you,

Or even the feeling of your clothing on your skin.

Now see if you can notice any scent in the air,

It might be subtle.

And finally,

The sense of taste,

Perhaps a lingering flavor in the mouth.

We're just noticing the simple freshness of the moment.

Now allow all the senses to come together,

Holding this gentle awareness of being right here,

Right now,

Breathing grounded presence.

As you return to your day,

See if you can carry this sense of steadiness with you,

Knowing that you can always pause for just a few minutes to reset and begin again.

Thank you for taking this time for yourself and sharing this practice with me.