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Grounding Exercises

The standard sensory grounding is fairly short and straightforward:

1. Look around the room and name 5 things you can see

2. Feel around the room and name 4 things you can touch

3. Listen to the room and name 3 things you can hear

4. Sniff the room and name 2 things you can smell

5. Focus on your tongue and name 1 thing you can taste

We can often adjust this Grounding exercise for a longer version that is more repetitive.

This works well for many neurodivergent folks who find repetition soothing.


The alternative version goes like this:

  1. Notice and name 5 things you can SEE, followed by 5 things you can HEAR, then 5 things you can TOUCH

  2. Now do the same thing in groups of 4, but with new things you have not seen, heard, or touched: 4 (new) things you can SEE, 4 (new) things you can HEAR, 4 (new) things you can TOUCH

  3. Repeat with a group of 3: 3 (new) things you can SEE, 3 (new) things you can HEAR, 3 (new) things you can TOUCH

  4. Now 2 (new) things you can SEE, 2 (new) things you can HEAR, and 2 (new) things you can TOUCH

  5. Finish with 1 (new) thing you can see, 1 (new) thing you can HEAR, and 1 (new) thing you can TOUCH.

· It takes about 5 minutes and is a more intense/repetitive way of doing the traditional


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