Mindfulness & Grounding

Use this method to bring yourself back to the present moment when feeling anxious or overwhelmed:

• 5 – Acknowledge 5 things you can see
  → Look around you and name five things you can see, big or small.
  Example: "I see a pen, a coffee cup, a window, a plant, a book."

• 4 – Acknowledge 4 things you can feel
  → Tune into your body and name four things you can physically feel.
  Example: "I feel my feet on the ground, my shirt on my skin, the chair under me, the cool air on my hands."

• 3 – Acknowledge 3 things you can hear
  → Listen carefully and name three sounds around you.
  Example: "I hear birds outside, a car passing, the hum of a computer."

• 2 – Acknowledge 2 things you can smell
  → Take a deep breath and notice two scents.
  If you can’t smell anything, think of two favorite smells.
  Example: "I smell coffee, and the scent of soap."

• 1 – Acknowledge 1 thing you can taste
  → Focus on your mouth. Is there a taste there right now?
  You can sip a drink, eat a snack, or think of a favorite taste.
  Example: "I taste mint from my toothpaste."

Use this technique to connect with the present moment through touch, taste, and focused attention.

• 🖐 Choose a small object (e.g. a stone, stress ball, keychain, or piece of fabric).

• 👁 Look at the object closely – Notice its color, shape, and any patterns or textures.

• ✋ Feel the texture – Is it smooth, rough, soft, hard, warm, or cool?

• 🌀 Roll or move it in your hands – Notice how it feels as it shifts between your fingers.

• 🧠 Focus your thoughts on the object – Gently bring your attention back to the sensation any time your mind drifts.

• 🌬 Take a deep breath – As you exhale, imagine grounding yourself into the present like the object is anchoring you.

This calming exercise combines gentle movement with mindful observation. Use it to connect with your surroundings, ease anxious thoughts, and ground yourself in the present moment.

Instructions:

• Start walking slowly and mindfully.
  → You can do this indoors or outside—anywhere you feel safe and comfortable.

• 🔴 Look for something red.
  → Say it to yourself or out loud: “I see something red – a stop sign.”

• 🟠 Look for something orange.
  → Keep walking slowly, observing your surroundings. Name the item when you find it.

• 🟡 Look for something yellow.
  → Continue with your walk, taking your time and noticing details.

• 🟢 Look for something green.
  → You might notice trees, plants, or small green objects around you.

• 🔵 Look for something blue.
  → Be present. Let yourself really see the color.

• 🟣 Look for something purple.
  → Name the item and notice how you feel as you reach the end of the rainbow.

• Optional: Take a deep breath when finished.
  → Reflect briefly on what you saw, how your body feels, and what’s changed in your mind.

This mindful eating activity helps ground you in the present moment by fully engaging your senses—while we use an apple as an example, you can choose any food you enjoy.

• 🍎 Hold the apple in your hand – Notice its weight, shape, and how it feels in your palm.

• 👃 Smell the apple – Notice the scent. Is it sweet, crisp, or earthy?

• 👁 Look at the apple closely – Observe the colour, skin, and any unique features.

• 🦷 Take a small bite – Notice the sound of the crunch and the sensation of biting.

• 👅 Chew slowly – Focus on the taste, texture, and how the juice feels in your mouth.

• 🧠 Stay present – If your mind drifts, gently return your focus to the experience of eating.