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Grounding Through the Senses

This technique can be used to help one ground into their body and their environment at times

when anxious thoughts and feelings might be increased.


5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling,

anything in your surroundings.


4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the

ground under your feet.


3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your

belly rumbling, that counts!


2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or

maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a

scent you could smell soap in your bathroom, or nature outside.


1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum,

coffee, or the sandwich from lunch?



Give it a try and let us know what you think! If you want to visualize it, click here for our recent post on instagram with this technique.

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