Hi and welcome to this sensory reset grounding through the five senses activity.
This is a somatic reset that allows you to find stillness and presence within yourself and calm the noise of the outside world.
This is a guided practice so before we begin just get yourself into a comfortable seated position.
And just begin to close down your eyes for a moment just landing in this moment.
Noticing how you're feeling and allowing this practice to be a space for you to come home to yourself.
Softening into the moment,
Not escaping it.
For highly sensitives and empaths the senses can sometimes feel too much.
Noises can be too loud,
Lights too fast and bright and energy too intense.
But these same senses are a doorway back to safety if tapped into and utilized properly.
And when you learn how to anchor through them intentionally they become one of your greatest allies in regulation.
And just tapping into your breath if you haven't done so already.
Inhaling through the nose and exhaling slowly with an audible sigh through the mouth.
Inhaling slowly through the nose and exhaling with an audible sigh through the mouth.
And with every exhale imagine yourself releasing anything that no longer serves you.
The thoughts,
The tension or any overstimulation.
Allowing it to melt away out of your consciousness.
And allowing yourself to tap into this moment fully.
We're going to awaken and ground through the five senses.
Starting with our eyes.
If your eyes are closed just gently open them to a soft gaze.
Not staring,
Just allowing your gaze to soften.
And notice what's around you directly.
What colors and shapes do you notice?
What textures do you see?
Without wringing a narrative around them.
Without analyzing them,
Just noticing.
Bringing in mindful awareness.
You might like to focus on one thing that feels comforting or neutral.
Something that signals safety to you.
And just noticing that,
Really noticing it.
Allowing your attention to be focused but soft.
We're now going to try closing down the eyes.
And looking inwards now.
I invite you to visualize a calm space.
Somewhere that you are fond of.
It could be somewhere in nature.
A place that feels steady.
A moment in your memory.
And just noticing without drawing in a narrative.
Just noticing all that is there.
With mindful awareness.
Noticing the light,
The colors,
The space around you.
Just noticing this.
And allowing it to soak into your awareness.
And now gently moving your awareness to sound.
Noticing any sounds in the space around you.
Maybe it's traffic or birds or a hum.
Or perhaps the rhythm of your own voice.
Again,
Just noticing it with mindful awareness.
Rather than forcing a storyline or a narrative upon it.
Not labeling the sounds as good or bad.
But simply letting them arrive.
And if it helps,
You can focus on the quietest sound in the room.
And then shift to a sound far away.
Expanding your awareness and your window of tolerance without overwhelm.
And let each sound remind you that life continues all around.
And that you are part of the gentle moving and flowing of the world.
And you can be part of it without it absorbing you and overstimulating you.
Allowing the sounds to wash over you.
Like a wave.
And now begin to focus your attention on your body.
How does your body feel?
In this moment.
How does it connect with the earth or chair or bed?
And just noticing the texture beneath you.
The fabric against your skin.
The air on your face.
The weight of your hands resting.
It might feel nice to press your hands into your legs.
Just saying I am here.
I am safe.
Applying a bit of gentle pressure.
Just noticing the warmth that builds under your hands.
This sensation of touch helps you return to the present moment.
It tells your system that you are here.
In this moment.
And that is enough.
Just taking a deep breath in.
And an exhale slowly letting the body soften even more.
And now we draw our attention gradually to any smells around us.
Perhaps a scent in the air.
It could be a smell of a candle,
Your room,
Your washing or something cooking.
Notice what feeling this smell evokes.
Is it warmth?
Is it comfort?
Is it safety?
And connect with that feeling.
Connect with that feeling that it is giving you.
Only if that feeling is supportive.
If it is not,
Try to imagine another smell.
One that reminds you of calm.
And allow that smell to wrap around you like a blanket.
And taking a deep breath in through the nose.
And once more a slow gentle exhale through the mouth.
And finally bring your attention to your mouth.
Notice any subtle taste that lingers.
Perhaps it's tea or toothpaste.
Or a natural taste.
Notice the temperature.
Notice how it feels in the mouth,
That taste.
Allowing you to connect to that idea of presence.
And now gently widen your field of awareness.
Notice how your body feels after connecting through each of your senses.
Do you feel more grounded,
A little more here?
And you've just given your nervous system exactly what it needs.
Orientation.
When you anchor through the senses your body recognises the present moment as safe.
It no longer needs to brace for what's coming next.
And just take one deep breath in through your nose and let it go with a sigh.
You can return to this reset whenever you need to.
You can return to the senses throughout your everyday life.
I look forward to welcoming you and connecting with you more in this space.
With all my love,
Rachel
