Grounding With The 5 Senses

This exercise works to calm the mind and direct your sensitivity inward, attuning with yourself in your present environment. It’s wonderful anytime you feel overstimulated, overwhelmed, scattered, or desire to be more present. Spend at least a minute, and as much time as you like, on each step. 

First, look around the room, naming the objects that you see. Allow your full attention to be absorbed in this.

SIGHT - focus in on one object that catches your attention and is pleasing to your eye. Notice all the details of this object. Take them in as if you were going to need to memorize it to paint or draw it later. 

SOUND - close your eyes and pay attention to the sounds you hear in your environment. Choose one to focus in on. Study it as if you were going to replicate it.

SCENT - now turn your attention to what you can smell. If you can’t pinpoint anything at this time, use an essential oil, flower, or fragrance that you love. Immerse yourself in all the notes and subtleties of what you smell. 

TASTE - focus on something you can taste. Maybe a little salt in your saliva. Maybe something sweet on your tongue. If you can’t pinpoint anything at this time, use something you enjoy the flavor of and give it all of your attention. 

TOUCH - tune in to your skin and notice what you feel. Is there a breeze? Do you feel hot or cold? Does your skin feel sensitive or numb to the environment? If you can’t pinpoint anything at this time, gently run your fingertips over your arm and notice any sensation. 

End by orienting your attention outwards again, by looking around the room and taking a few deep breaths.