Sensory Grounding

When the exercise refers to breathing this is a reminder to breathe down in your belly. Put your hand on your abdomen and feel it inflate like a balloon on your inhalation, and deflate when you exhale. You should endeavor to breath this way througout the exercise, the directions are just reminders and mini-breaks. This can be done out loud, or silently to yourself, whichever you prefer. Repition of items is okay, but you should strive to find as many different sensations as possible.

• Start by sitting in a comfortable position and relaxing, breathe.
• Name 5 things you can see (in your current surroundings).
• Name 5 things you can hear.
• Name 5 things you can feel.
• Take deep breath
• Name 4 things you can see.
• Name 4 things you can hear.
• Name 4 things you can feel.
• Take a deep breath.
• Name 3 things you can see.
• Name 3 things you can hear.
• Name 3 things you can feel.
• Take a deep breath.
• Name 2 things you can see.
• Name 2 things you can hear.
• Name 2 things you can feel.
• Take a deep breath.
• Name 1 thing you can see.
• Name 1 thing you can hear.
• Name 1 thing you can feel.

Example:"I see the table, I hear the refrigerator running, I feel the chair touching the backs of my knees."

If you get confused or lose count during the exercise don't worry about it, it is normal. It is meant to increase your sense of being “grounded”, experiencing where you are here and now. This method is particularly recommended for controlling unwanted dissociation.