Grounding With Your Senses: A Sensory Grounding Experience

You have chosen today to ground yourself using your five senses,

So either find a comfortable place to sit or lie down,

Or stand where you are,

Feeling the ground under your feet,

Close your eyes,

And take a few deep breaths.

Breathing in,

Focusing on your breath,

Noticing the sensation in your body,

And breathing out,

Feeling the warm air leaving your body.

Notice your chest rising and falling every time you breathe in and out.

Be mindful and present.

If you find your mind going away,

Just notice what is happening.

No judgment,

Just sense the experience again.

Come back to your five senses.

Just stay open-minded and curious about all the different sensations you will perceive during this relaxation,

Even if they are subtle or unfamiliar.

Once you feel relaxed,

Open your eyes and begin to pay attention to your surroundings.

Look around and notice five things you can see.

It could be anything in your environment,

Such as a plant,

A painting,

Or a piece of furniture.

Pay attention to the colours,

The shades of green,

Blue.

Pay attention to the shapes and the textures of the things you see.

Try to notice details that you might not normally notice,

Such as the way the light reflects off an object,

Or the pattern of a fabric.

Notice now four things you can touch.

It could be your own body,

Your clothes,

Or something in your environment.

Pay attention to the temperature,

Texture,

And the weight of the things you touch.

Experiment with different sensations,

Such as the feeling of your fingers on your skin,

Or the feeling of your feet on the ground.

Listen now for three things you can hear.

It could be anything from the sound of your own breath to the sound of traffic outside.

Pay attention to the different pitches,

Tones and volumes of the sound you hear.

Try to identify the source of each sound,

Far and close.

Take now a deep breath and note in two things you can smell.

It could be anything from the scent of skin to the scent of food cooking.

Pay attention to the intensity and pleasantness of the smells,

And try to identify the source of each smell.

Finally,

If possible,

Put something in your mouth and notice the taste.

It could be anything from a piece of fruit to a sip of water.

Pay attention to the flavour,

The texture.

Savour the taste and try to enjoy it fully.

Take a few more deep breaths,

Allowing yourself to relax even more deeply,

To let go of any remaining tensions.

You can come back to your daily life feeling more grounded,

More present.