Grounding Exercises
Anchor yourself in the present moment. Use these exercises to manage overwhelming feelings and find your center.
"God, grant me the serenity to accept the things I cannot change,
courage to change the things I can,
and wisdom to know the difference."
Mindful Breathing
Follow the visual guide to practice box breathing. This simple technique can help calm your nervous system and reduce stress.
Ready?
The 5-4-3-2-1 Technique
This simple yet powerful exercise uses your five senses to bring you back to the present moment. Follow the interactive guide below.
Click the button below to begin the exercise.
Progressive Muscle Relaxation (PMR)
This technique involves tensing and then relaxing different muscle groups to release physical tension.
Body Scan Meditation
Gently guide your attention through your body, noticing sensations without judgment.
Guided Visualization: Safe Place
Use your imagination to transport yourself to a place of peace and safety.
More Grounding Examples
Try these simple techniques anytime you feel overwhelmed.
Temperature Change
Hold a piece of ice in your hand or splash cold water on your face. The shock of the cold can quickly bring your focus to the present physical sensation.
Describe an Object
Pick up an object near you. Describe it in great detail as if you've never seen it before. What is its color, texture, weight, shape, and temperature?
The ABC Game
Look around the room and find an object that starts with the letter A, then B, then C, and so on. This forces your brain to focus on your external environment.
Mindful Hand-washing
When you wash your hands, focus completely on the experience. Feel the temperature of the water, a texture of the soap, the sensation of your hands rubbing together.
Scent Grounding
Keep a strong, pleasant scent nearby, like an essential oil, a citrus peel, or a coffee pouch. Inhale the scent deeply and focus only on that aroma.
Mindful Ocean Escape
Watch this video to ground yourself in the present moment. Pay attention to the sights and sounds of the ocean. Notice the color of the water, the movement of the waves, and the sound of them crashing.
Visual Grounding
Focus on the image. Notice the colors, shapes, and textures. What might the flower petals or green leaves feel like? What do you imagine it might smell like?
