Nourishing News

Mindful Monday; 5 Senses Grounding Technique

It is Mindful Monday again and I am excited to share with you a fantastic tool for helping you stay grounded when feeling anxious, panicked, or overwhelmed – Take 5! This powerful grounding technique uses all 5 of your senses to keep you present in your body in any current moment. Because it forces you to be present in the moment, it is also a powerful tool for filing memories in an easily accessible way, so you can recall them in ways that immerse you with all your senses, fully feeling the memory.

How to Take 5

Did you catch last week’s Just Breathe? If not, you can click here – when you combine these two techniques, you gain the best results! You can watch, listen, and learn about the 5 senses grounding technique here, or continue reading to learn the steps.

Listen as we walk through this grounding technique

We will count down from 5 to 1 as we ground ourselves.

5. Name 5 things you can see right now. Go ahead, name them out loud.

Name 5 things you can see
Name 5 things you can see

4. Touch 4 things around you. How do they feel? Is it soft? Hard? Squishy? Rough?

touch 4 things around you
Find 4 things to touch around you

3. Listen for 3 sounds you can hear. Be aware of what is moving and making noise around you.

3 sounds you can hear
Listen for 3 sounds you can hear

2. Name 2 things you can smell.

Name 2 things you can smell
Name 2 things you can Smell
  1. Finally, name one thing you can taste
name one thing you can taste
Name One Thing You Can Taste

When To Use The 5 Senses Grounding Technique

The 5 senses grounding technique should be used whenever you are feeling out of control, anxious, or even having a full PTSD panic attack. It is helpful because it brings you back to your body. Panic and anxiety happen when you are worrying about the future or reliving a past trauma. If you are pulled back into the present moment and fully aware of your surroundings and sensations in your body, you can no longer exist in the past or future.

It is also very effective for times when you are wanting to burn into your memory banks to relive and re-experience. When we incorporate all our senses into our awareness, it makes that memory easier to recall and much more vivid when we do.

Practice using this technique this week and let us know what you think. Did you find it helpful? I can’t wait to hear about your experiences!

With Love & Gratitude,


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