Engage your five senses to ground yourself in the present moment and shift your focus from internal anxieties to the external world.

English

At times there are situations, comments, and places that activate our nervous system with or without warning. This exercise will help you shift your focus from the internal world that is evoking a sense of physical or emotional threats (unsafe/discomfort) to the external world so that you can be present in the moment.

Sensory Awareness

Welcome. I will be guiding you through a sensory awareness exercise with the aim of engaging your five senses. At times, there are situations common in places that activate our nervous system with or without warning. This exercise will help you shift your focus from the internal world that is evoking a sense of physical or emotional threat to the external world so that you can be present in the moment. As I guide you through this exercise, I will take some brief pauses. Describe five things you see in the room. Look around and become aware of your environment. Are there any paintings or frames on the wall? Name four things you can feel or touch. Bring your awareness to the things that you can feel, like if your arm is resting on the armchair. Name three things you can hear right now. Do you hear the birds chirping or other sounds around you? Name two things you can smell right now. Bring awareness to the scents around you. Notice something you can taste. Take a sip of water. Are you chewing gum? What does it taste like? Name one positive quality about yourself. Fill in the blank. Do you have a good sense of humor? Are you a caring friend? Feel free to repeat this exercise as you deem it necessary. You can do this both out loud or in your head, depending on what you feel most comfortable with. I hope you're feeling calmer and present in this moment.