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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