5 Senses Guided Grounding Meditation

Please sit down in a comfortable position, allow your body to relax, and let’s take some deep breaths together.

Breathe in through your nose… 1, 2, 3, 4 ….and out through your mouth… 1, 2, 3, 4

Again in through your nose… 1, 2, 3, 4 ….and out through your mouth… 1, 2, 3, 4

One more in… 1, 2, 3, 4, …and out 1, 2, 3, 4

I want you to think of a place that makes you feel safe and relaxed. It can be a real place you’ve visited before, maybe a beach, a park, a living room. Or it can be a place you’ve completely made up, like a white cloud floating in the sky, an elaborate mansion, or the surface of some far away planet. It can be anywhere that makes you feel content and calm.

First, look around using your imaginary sense of sight. What does this place look like? Notice the details? Is it daytime or nighttime? Are you alone, or are there other comforting people or animals? If you’re outside, look up and notice the sky, look out at the horizon. If you’re inside, notice what the walls and furniture look like. Choose something in particular to look at. What catches your attention about that particular thing? Continue looking around for a few seconds using your imaginary sense of sight.

Next, use your imaginary sense of hearing. What do you hear? Do you hear other people or animals? Do you hear music playing? Do you hear the wind, the ocean, or a waterfall? Choose something soothing to hear, and enjoy listening to it using your imaginary sense of hearing.

Now let’s use your imaginary sense of smell. If you’re inside, what does it smell like? Does it smell like fresh linen, a candle, or perhaps of fresh baked dessert? If you’re outside, can you smell the air, the water, a bonfire? Choose something relaxing to smell and take a few seconds to enjoy it using your imaginary sense of smell.

Next, use your imaginary sense of touch. What are you sitting on or standing on in your scene? Can you feel the texture of a soft blanket, the weight of a pet on your lap, the grass between your toes, a splash of cool waves, the warmth of sun on your skin? Choose something calming to touch, and allow yourself to enjoy your imaginary sense of touch.

And finally, let’s use your imaginary sense of taste. Are you eating or drinking anything in this scene? Take a moment to imagine yourself enjoying a bite of a comfort food or a sip of a refreshing or heartwarming beverage, and enjoy using your imaginary sense of taste.

Take a few more moments to explore your safe space using all five of your imaginary senses. Recognize how safe and relaxed you feel here. Remember you can come back to this place in your imagination whenever you like, it will always be here ready for you. Take a final look around and cherish your access to this wonderful place.

Return your focus to your breathing. In… 1, 2, 3, 4 …and out… 1, 2, 3, 4

Again in… 1, 2, 3, 4 …and out… 1, 2, 3, 4

One more in… 1, 2, 3, 4 …and out… 1, 2, 3, 4

Notice any body sensations you’re experiencing at this time. How do your muscles feel? Do you notice any points of tension or relaxation? Do you notice any changes in your posture or where you are carrying your weight?

Take a moment to reflect on what it was like for you to engage in this activity, and know it is available at any time.