Grounding Exercise

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Written By Nick Allen

5,4,3,2,1 Grounding Technique Worksheet

This mindfulness exercise is a powerful tool to help you manage stress by engaging your five senses to bring your focus to the present moment. Grounding techniques, like the 5,4,3,2,1 method, work like a reset button for your mind, helping to downregulate the central nervous system and bringing a sense of calm and rest. This technique is particularly beneficial for people managing conditions affecting the central nervous system, like FND or MS, and it's great to do outdoors.

 

Click here or on the image to download these instructions as a PDF for offline use.

Exercise duration: 2-5 minutes

When you're outdoors, take breaks at regular intervals (for example, every 20 or 45 minutes), find a comfortable and safe spot to rest, and incorporate these steps into each break.

Click here or on the image to download these instructions as a PDF for offline use.

Start: Take Three Deep Breaths

  • Inhale deeply through your nose, counting to five.

  • Hold your breath for a count of four.

  • Exhale slowly through your mouth for a count of three.

  • Repeat this breathing pattern three times and focus on relaxing your body.

👁️ 5: Identify and Acknowledge Five Objects

  • Look around and identify five things you can see. Take your time to notice each one.

  • Say them out loud or in your mind as you acknowledge them.

  • Example: "I see a beech tree, a footprint, a tussock bush, an orange track marker, and a cloud shaped like an oval."

  • Tip: finding five things that are the same can be more fun. For example, you might look for five mountain daisies, five trees that are the same species, or five rocks that are a similar shape.

✋ 4: Acknowledge Four Things You Can Feel

  • Pay attention to four objects or sensations you can feel. It could be the texture of an object, the sensation of clothing against your skin, the breeze on your skin, the temperature of the air, or any other physical sensation.

  • Acknowledge each sensation, saying them aloud or in your mind.

  • Example: "I feel the warmth of sunlight on my face, the cold of the rock I'm sitting on, and the cool breeze, and the texture of the grip on my walking pole."

👂 3: Identify Three Things You Can Hear

  • Listen carefully to your surroundings and identify three things you can hear.

  • Verbalise out loud or in your mind as you identify each sound.

  • Example: "I hear two different birds chirping, the distant roar of the river, the wind in the trees, and an aircraft overhead."

👃 2: Name Two Things You Can Smell

  • Take notice of two scents around you.

  • Describe each scent either out loud or in your mind.

  • Example: "I smell the sweet scent of beech leaves decomposing and the smell of the orange my friend just ate."

👅 1: Focus on One Thing You Can Taste

  • If you can, focus on one thing you can taste.

  • Describe the taste either out loud or in your mind.

  • It could be the lingering taste of a recent meal, a snack, or a drink. Sometimes, this step can be tricky, but remember that the benefit comes from paying attention, even if you can't identify anything.

Reflection: Take Another Deep Breath

  • Inhale deeply through your nose, counting to five.

  • Hold your breath for a count of four.

  • Exhale slowly through your mouth for a count of three and focus on relaxing your body.

  • Take a moment to reflect on how you feel after completing the 5,4,3,2,1 Ground Technique and notice any changes.

Nick Allen
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