Ease Stress Quickly: 5 Senses Grounding To Calm The Mind

This is a five senses grounding exercise.

When we're feeling overwhelmed or experiencing stress,

We often feel it physically.

This exercise helps remind our nervous system that in this moment,

We're okay.

We're safe.

If right now you happen to be experiencing some or even a lot of stress,

That's okay.

Let's start by briefly acknowledging our body and mind's efforts to keep us safe.

As uncomfortable as it can feel.

And let's see if we can gently offer appreciation to our body and to our mind.

As in,

Thank you,

But it's okay.

We're okay.

Nothing to do in this moment.

Nothing to fix.

And as we do this exercise,

The aim isn't to do it perfectly.

This is your practice.

So take what serves you and simply see what you can notice.

Inviting you to begin by looking around and naming what you see.

Maybe the device that you're listening to this on.

Or your hands or something else around you.

Just noticing what you see.

Next,

Shifting your attention to sound.

Seeing if you can notice and name what you hear.

Maybe the sound of an air conditioner.

Distant traffic.

Or no sounds at all.

Shifting your attention now to your body.

To see and name what it is you feel.

Maybe it's the feel of your clothes on your skin.

Or maybe the surface beneath you.

And now,

Shifting to the sense of smell.

Seeing if you can detect any smells.

Maybe the smell of your detergent on your clothes.

Maybe something else.

Lastly,

Shifting your attention to taste.

Seeing if you can notice any particular taste or tastes.

Maybe it's that faint flavor of your morning toothpaste.

Or a lingering taste of coffee.

Seeing what you find there.

And now,

Seeing if you can offer some appreciation to yourself.

Or taking the time to ground yourself in the present moment.

You've shown your nervous system that in this moment,

All is well.

Remembering that you can ground yourself in this way with any of your senses.

Doing a full exercise like this.

Or by doing a micro practice of simply connecting with one of your senses.

Thank you for doing this exercise with me today.

I hope you're feeling a bit more grounded.

And I hope that you have a wonderful rest of your day.