Five senses grounding is a technique used to bring yourself into the present moment by focusing on what you can perceive through senses. Its often used in mindfulness and relaxation practices to reduce anxiety, stress, feeling of anger and jealousy.
Discover and develop your senses
VISION
Focusing on vision can be a great way to ground yourself and bring awareness to the present moment. There are some exercises to help you develop how you use your sense of sight.
Here are some practices to help you develop how you use your vision:
Sit in front of a window and use it as a frame for what you see through it. Find a comfortable place where you can see a variety of objects. Start by taking a few deep breaths to center yourself and bring your focus to the present moment. Look at textures, colours, light and shadow. Simply observe your surroundings without judgement. Pick out five different colours you can see around you. They can be in any object or surface. Notice four different shapes in your field of vision. They can be geometric shapes, or the shape of objects like furniture or décor. Observe three different textures or patterns. For example, the texture of a fabric, the pattern on a wall, or the surface of a table. Identify two instances of movement. This could be something like leaves swaying, a car driving by, or even your own hands moving.
SOUND
Choose a comfortable place where you can listen without too many distractions. Start by taking a few deep breaths to center yourself and prepare to focus on your auditory experience. Listen carefully and identify five distinct sounds around you. These could be anything from the hum of a fan, distant traffic, birds chirping, or the ticking of a clock. Listen to a piece of music or nature sounds. Pay attention to the different layers of sound, such as the melody, harmony, and rhythm, or the different elements in a natural soundscape like wind, water, and birds.
TOUCH
Touch grounding techniques involve using your sense of touch to connect with the present moment and stabilize your emotions.
Sit or stand in a comfortable position where you can focus on your sense of touch without distraction. Pay attention to the sensations where your body makes contact with surfaces. Feel the weight of your body pressing into the chair or the floor. Notice the support and pressure points. Notice the texture of your clothing against your skin. Is it soft, rough, warm, or cool. Use objects designed for tactile feedback, like stress balls, fidget toys, or textured pads. Explore how these objects feel in your hands and how manipulating them affects your focus and relaxation.
TASTE
Sit or stand comfortably where you can focus on the experience of tasting without distractions. Pick something to taste. It could be a piece of fruit, a small bite of food, a drink, or even a flavoured tea or mint. Ensure it’s something you can fully focus on without rushing. Start by taking a few deep breaths to center yourself and prepare to engage with your sense of taste.
SMELL
Start with a few deep breaths to center yourself and prepare to engage with your sense of smell. Close your eyes if it helps you concentrate, and take a moment to identify any scents that are already present in your environment. These might include the smell of fresh air, food, or cleaning products. Use items with distinct scents, such as essential oils, herbs, spices, or scented candles. Choose a few different scents to explore. Gently bring each scented item close to your nose and take a slow, deep breath. Focus on the unique characteristics of each scent. Combine different essential oils to create a personalized blend that you find soothing or uplifting.