When your mind starts racing or you’re overwhelmed with anxious thoughts, you have the power to relax your body and mind with this simple sensory grounding technique. Although we sometimes can’t control what happens around us, we can control how we react to unpleasant stimuli. If you just received negative feedback at work, had an argument with your partner, or felt discouraged after looking at a high credit card bill, it’s time to take a moment to acknowledge that there are also pleasant and soothing things in your life.
To get started, it’s best to practice this mindfulness exercise outdoors so that you can remove yourself from uncomfortable or unpleasant surroundings and focus on the serenity of nature. If you can’t get to a park, trail, or even a small greenspace, try to imagine that you are immersed in the majesty of nature. If you long to sunbathe on a tropical beach or take a long hike through a secluded forest, close your eyes and allow yourself to get lost in your imagination. Think of it as a free mental vacation. Now that you are out in nature or just lost in thought imagining a tranquil landscape, you’ll begin to use your five senses to connect with the soothing features of your environment.
- Look around and notice five beautiful things. They can be as small as a leaf or as big as an ocean, but whatever you choose to focus on, take the time to appreciate the shade of green on the stem or the white cap atop a wave.
- Listen to four calming sounds. Focus on birds chirping, the wind rustling trees, or the water flowing down a babbling brook.
- Touch three appealing objects. Run your fingers through the grass, feel the cushiony moss on a rock, or even pet your dog or cat to feel their soft fur.
- Smell two fragrant scents. Breathe deeply as you enjoy the aroma of freshly cut grass or blooming wildflowers.
- Taste one delicious flavour. Savour the smooth taste of your morning coffee, chilly mint gum, or if you are brave enough, the exhilarating spice of a hot pepper.
Now that you’ve engaged your five senses to connect with a pleasant atmosphere, your nervous system should have begun to relax, helping you to feel calmer. Remember this exercise the next time you start to feel stressed, anxious, or sad, so you can quickly escape to a soothing world of mindfulness.
If you’d like to learn more mindfulness and grounding techniques, please consider Therapy@Home’s Enlighten online group counselling session: https://homewoodhealth.com/home/services/therapyathome/