Five-Sense Grounding

What It Is

A gentle sensory inventory that brings you back into your body.

Why It Helps

Directing attention toward tangible input teaches your nervous system that the present moment is safe enough.

What You Need

Just yourself and a few quiet breaths.

How to Do It

Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Go slowly.

This Is Not Worship

It’s a science-backed somatic practice used by therapists worldwide.

Variations

Try it outdoors, or pair each sense with a mantra such as “I am here.”

Evidence Base

This practice is supported by research:

• Grounding Techniques in Trauma-Informed Care - Clinical evidence for sensory grounding (SAMHSA, 2014)
• Group-Based Stabilization in Trauma Treatment - Use of grounding for PTSD and refugees (Robjant et al., 2013)