Grounding - 5 Senses Technique

We live in a fast paced world and many of us have spent a good portion of our life disconnected from ourselves. The world around us only amplifies that disconnection. Today we are over worked, over scheduled and have countless distractions that keep us from sitting with ourselves.

Children and adults alike spend an increasing amount of time on tech devices scrolling social media, zoning out and making sure our minds are constantly busy.

What most people don’t realise is that this disconnect we feel and experience took place in childhood when our parents couldn’t see or hear us. When our feelings were constantly invalidated and we were pushed away we learnt to disconnect from our true authentic selves, some even disassociated from their reality as their reality was too painful to stay in. This is often seen in people who say they feel like they are “outside looking in.”

So today we as adults have to learn to reconnect back to ourselves. To tune into our body, to be attuned and present. The 5 senses grounding technique can help with this and is great for adults and for children.

The 5, 4, 3, 2, 1 Grounding Technique

This technique will take you through your 5 senses which will help ground you in the present moment. This is a calming technique that can help you when you go through tough or stressful times.

5. LOOK around for 5 things you can place your focus on. Name these things out loud. For example, I see the picture frame, I see the sofa, I see the television, I see the chair, I see the window

4. FEEL – pay attention to what your body feels and name these sensations out loud. For example, I can feel my heart beating in my chest, I can feel my hair resting on my shoulders, I can feel my hands sweaty and warm, I can feel my feet touching the ground.

3. LISTEN – for 3 sounds. It could be the sound of the birds singing, the cars driving past or the clock ticking. Name these 3 sounds out loud.

2. SMELL – name 2 things you can smell, you may have to purposively move around to get some different smells. So for example walking into the kitchen and smelling bleach or smelling flowers in your living room. If you can’t smell anything think of your two favourite smells.

1. TASTE – say one thing you can taste. I can taste the coffee from this morning or I can taste the mint in my toothpaste.