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Full Transcript: Grounding with the Five Senses

To begin, find a comfortable position with your eyes open, and take several deep, cleansing breaths at your own pace. No need to change or force your breath in any way. Just let it flow in and out comfortably.  

As you breathe, take a moment to notice your surroundings or anything within your visual field. What do you see? Observe details and nuances that you may never have noticed, even if you’ve seen this space hundreds of times before. Take in your visual surroundings as though you’re a child seeing these things for the very first time. Notice what happens for you physically and emotionally as you do so.  

Next, if you are able, become aware of what you hear. These may be obvious sounds, like traffic, voices, or construction; ambient sounds, like an air conditioner; or even things you might not usually notice, like total silence or a slight ringing or buzzing. Observe each sound without judgment, as if it is part of a strange and beautiful symphony that’s playing just for you and will never be repeated in this way again. 

Now, direct your attention to the sensation of touch. You can reach out with your hands to feel objects in front of you, perhaps briefly closing your eyes so you can notice the contours, textures, and temperature of each item. You might become aware of places where your body is touching your clothing, the ground, or the seat you’re on. Perhaps you notice differences in pressure. Get curious about areas you’ve never considered: How do the backs of your knees feel? Or the tops of your hands? 

Next, shift your attention to your sense of smell. Are there any aromas present in the space you’re in? Paint, grass, moisture, dust? See how nuanced your perception can be. Can you remove judgment from various smells, appraising things as neither good nor bad, but instead simply as “interesting”? 

Finally, what do you taste in this moment? This sense is strongly influenced by smell. How does that affect you right now? Can you taste your toothpaste, your last meal, your own “you-ness”? Again, see if you can remove judgment as you get curious. If you have access to something edible, you can take a smell and then a bite, savoring all the changes and sensations that come with even the most commonplace experience. 

When you’re ready, you can return to your breath and release your attention from this sensory exercise.