Grounding Techniques

by Monica Ross

Often in my practice I have my clients walk through the following grounding technique. It’s called the 5,4,3,2,1 game. It’s a way of using all of your senses in order to feel firmly connected to the present moment. In order not to get caught up in the millions of random thoughts that pass through our minds, it is important to have some sort of anchor that anchors us to the now. The body is a great anchor.  In the exercise you name 5 things that you can see in the room with you, 4 things that you can physically feel (and if you are not doing so already reach out and touch those things), 3 things that you can hear, 2 things that you can smell or two things that you like the smell of, and 1 good thing about yourself.

If you are feeling any kind of anxiety right now, take some time to walk through the exercise on your own. Notice how did you feel before the exercise? How did you feel after? Did you notice any changes? Just be aware of that.