Welcome to this simple exercise that can help ground you in the present moment.
When you're feeling overwhelmed or notice you are caught up in thoughts,
You will keep your eyes open for this exercise for the purpose of anchoring yourself to the present moment.
Find a comfortable,
Seated position where you can sit with your feet flat on the ground.
Feel the weight of your body being supported by the floor and whatever seat is holding you up.
Take a deep breath in through your nose,
Letting your belly expand.
Hold it for a moment,
Then slowly exhale through your mouth.
Repeat this breath two more times,
Feeling your body relax with each exhale.
For the rest of this exercise,
Do not try to change your breathing.
Take a moment to look around your space.
What is one object you can clearly see and that is interesting to look at?
Focus on this object,
And allow yourself to be fully present as you observe the following.
What is the color,
Shape,
And defining features of this object?
How does the light interact with this object,
And does that change at different angles?
How does the object feel under your fingertips?
Is it smooth or soft?
Sometimes it's helpful to pick up an object that has a couple of sensations,
Feel the object,
And start to explore the texture and sensation.
How does the object feel under your fingertips?
Is it smooth,
Rough,
Warm,
Or cold?
How does it feel when you tap it?
Is the surface hard,
Or does it feel softer?
Now,
Shift to the sounds around you.
It may take a moment to be able to hear something.
If you hear multiple sounds,
Identify just one thing you can hear.
Is the sound loud or soft?
Near or far away?
Describe the qualities of the sound.
Is it rhythmic,
Continuous,
Or without a pattern?
Allow the sound to come and go without judgment,
Simply observing when it is present.
Next,
Bring your attention to your sense of smell.
If you're having trouble identifying an object,
Look around and notice if you have a candle,
Lotion,
Or other hygiene product with a scent.
Do you have any foods,
Like fruit,
That tend to have a scent when you bite into it?
If you're still working on identifying an object,
Some people may smell their hands,
Hair,
Or clothing.
Identify one thing you can smell.
What are the characteristics of the scent?
Is it familiar,
Comforting,
Or unexpected?
Is this scent pleasing to you?
Finally,
Focus on your sense of taste.
You could take a sip of coffee,
Tea,
Or water.
Or you can taste a candy,
Such as chocolate,
Peppermint,
Or something sour.
Identify one thing you can taste.
Describe the flavor.
Is it strong or barely there?
How does it feel on your tongue?
Take a moment to fully experience and describe the taste.
This is an exercise that you can repeat if you want to identify multiple objects.
If you have more time to ground,
You may want to choose five objects for each scent.
And if you are short on time,
One item may be all you have time for.
The more you practice this exercise,
The more effective it will be when you are distracted and need to focus on the present moment.
As you go through your day,
Be well.
