5 Senses Grounding Exercise

This easy 5 step grounding technique using your senses is lovely and practical to do when you're feeling overwhelmed, busy, anxious, and you're not feeling enough. It helps you manage your triggered parasympathetic response letting you know that you are safe. It is OK to be in the here and now. It brings you back here to the present moment and back into your heart and body. This can also be useful if you experience panic and anxiety attacks, and PTSD.

Transcript

Hi,

It's Chantal and in this practice we're going to be using our five senses to help anchor us when we are feeling anxious,

Have anxious thoughts,

Feeling overwhelmed,

Stressed and feel full of emotions to remind you of being in the present,

Being grounded and feeling safe.

Before we get started,

Set yourself in a quiet location free of any distractions and we're simply now going to just notice the breath.

Not really doing anything to change your breathing,

Just observing it as you inhale and as you exhale.

We'll start this five sense meditation with sight.

All you need to do now is just look around you and just see five things and say them out loud to yourself.

It could be the computer,

It could be a cup,

It could be the window.

This is just a beautiful reminder of bringing you back into the present moment,

Into a sense of feeling safe.

The next sense you'll be tuning into is touch.

So what I want you to do now is just touch four things around you.

It could be your clothing,

It could be you feel your feet and your socks,

The chair you're sitting on and say them out loud to yourself.

Simply noticing how your body feels and how you feel as you do so.

The next one is listen.

Listen for three sounds.

It could be the sound of the traffic outside,

It could be the fridge,

It could be internal,

Your beautiful heartbeat and say them out loud to yourself.

All you're doing is just taking your awareness to the sounds around you to bring you and keep you in the present moment.

Next I'd like to bring you to the awareness of smell.

If you have nothing to smell around you,

Just think of two smells that you love,

Two scents and say them out loud to yourself.

How do they make you feel?

What you love about them?

And as you do so,

Be aware of what is happening within you,

Within your sense of smell.

And the last one is taste.

Just think of one thing you love,

What you love tasting.

Again just bringing your awareness,

Noticing the sense of taste.

And when you're ready just take your beautiful deep breath in,

Exhaling,

Feeling grounded,

Safe and ready to get on with the rest of your day.

Reviews

Thank you for this wonderful start to my day Chantal, namaste 🙏🏾☀️

It was such a calming experience. I'll probably come back to it often.

Loved the idea of connecting with my senses. Thanks 🙏

Effective grounding practice that helps to bring you into the present moment and the role of the observer. Thank you!

🧘🏾‍♂️🙏🏾📿

Beautiful coming home process.