Five Senses Grounding
Materials Needed
Feeling
Rushed
How to Do It
Stop what you’re doing and focus on engaging each of your five senses. Take a moment to notice what you can see, hear, smell, taste, and touch. Spend about 10 seconds on each sense, fully immersing yourself in the present moment.
Why It Works
Engaging your senses brings you into the present moment, helping to slow down your mind and reduce the feeling of being rushed.
Guided Practice
Sit in a comfortable position, allowing your body to relax and settle into the chair or floor. Close your eyes gently, if that feels right, and start to notice the physical sensations around you. Feel the temperature of the air on your skin, the texture of the ground beneath your feet, the faint sounds in the background. Let each sensation come to you one by one, experiencing each fully as you let your body become more aware of its surroundings.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Bring your attention to each of your five senses, starting with sight. Open your eyes and look around the room, noticing five things you can see. Pay attention to the colors, shapes, and textures, allowing yourself to really take in your surroundings.
Next, close your eyes and bring your awareness to your sense of touch. Notice four things you can feel—perhaps the texture of your clothes against your skin, the ground beneath your feet, or the air moving around you. Feel these sensations fully, staying present with each one. Move on to your sense of hearing, focusing on three things you can hear. Listen closely, noticing sounds both near and far, loud and quiet.
Continue with your sense of smell, identifying two scents in the air around you. Perhaps it’s the smell of your own skin, a hint of something cooking, or the freshness of the air. Finally, bring your attention to your sense of taste, noticing one thing you can taste—perhaps a lingering flavor in your mouth, or simply the taste of your own saliva.
As you connect with each sense, notice how this practice brings you fully into the present moment. You might feel a sense of grounding, calm, or a deeper awareness of your surroundings. Notice any insights or realizations that arise, allowing them to deepen your connection to the here and now. Stay with these sensations, using your senses to anchor yourself in the present.
When you feel ready, take a few more deep breaths, bringing all your senses back to the awareness of your breath. Notice how your body feels now—whether there is a sense of calm, groundedness, or perhaps a renewed connection to your surroundings. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of being fully present. When you are ready, gently open your eyes, carrying this sense of presence with you into your day.