Stay Present, No Matter the Storm.

Grounding techniques are like a mental reset button—perfect for those moments when you feel scattered or anxious. By focusing on your senses or physical sensations, you can stay connected to the present and regain clarity.

Here, we add a few ideas for you to try. Let us know which one is your favorite, or if you are missing any! 💖

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Sensory Grounding

• Goal: Anchor yourself in the here and now by engaging your senses. This approach shifts your focus from stress to the comforting details of your surroundings.
• Perfect For: Overwhelmed moms, professionals, or students seeking calm amidst life’s noise.
• What You’ll Need: Everyday sensory inputs, like a favorite scent, texture, or sound.

5-4-3-2-1 technique

You are here. You are grounded.

A grounding exercise to focus on the present by using your senses.

• Identify 5 things you can see.
• Identify 4 things you can touch.
• Identify 3 things you can hear.
• Identify 2 things you can smell.
• Identify 1 thing you can taste.

Feet on the floor

Feel the earth beneath you.

A grounding technique that involves focusing on the sensation of your feet touching the ground.

• Sit comfortably with your feet flat on the floor.
• Focus on the sensation of your feet making contact with the ground.
• Notice the pressure, texture, and temperature.

Hand on heart

Connect with your heart.

A comforting technique to bring awareness to your heartbeat and promote relaxation.

• Place your hand on your heart.
• Focus on the sensation of your heartbeat.
• Breathe deeply and slowly.

Scent grounding

Ground yourself with scent.

A technique to ground yourself using a familiar or soothing scent.

• Choose a scent that you find calming (e.g., lavender, citrus).
• Inhale the scent deeply and focus on the aroma.
• Notice how the scent makes you feel.

Sound focus

Let sound guide your calm.

A technique to ground yourself by focusing on sounds around you.

• Sit quietly and close your eyes.
• Focus on the sounds around you.
• Notice the different layers of sound, from distant to close.

Holding a safe object

Find comfort in your hands.

A technique to ground yourself by holding an object that brings you comfort.

• Choose an object that feels safe and comforting.
• Hold the object and focus on its texture, weight, and shape.
• Notice how it feels in your hands.

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Physical Sensation Focus

• Goal: Feel more stable and centered by tuning into the sensations in your body. This method helps you reconnect with yourself, easing emotional tension.
• Perfect For: Women seeking a quick, calming ritual during hectic days.
• What You’ll Need: A comfortable place to sit or lie down and a moment of quiet.

Anchoring

Find your anchor in the storm.

A technique to ground yourself by focusing on a physical sensation or object.

• Find a comfortable position.
• Focus on a physical sensation, like your feet on the floor or holding a safe object.
• Notice the details and sensations.

Body scan

Be present in your body.

A mindfulness practice to bring awareness to different parts of your body.

• Lie down comfortably.
• Close your eyes and take a few deep breaths.
• Starting from your toes, slowly move your attention through each part of your body up to your head, noticing any sensations.

Gentle hand massage

Release tension from your hands.

A technique to relax and ground yourself by massaging your hands.

• Rub a small amount of lotion or oil into your hands.
• Gently massage your fingers, palms, and wrists.
• Focus on the sensations and movements.
• Breathe deeply and feel the relaxation.

Progressive muscle relaxation

Relax each muscle group.

A technique to reduce tension by tensing and then relaxing different muscle groups.

• Sit or lie down comfortably.
• Tense each muscle group for a few seconds, then release.
• Relax for 10 seconds.
• Start from your toes and work up to your head.