Grounding Techniques

Grounding TechniquesCreated in collaboration with psychotherapist & trauma expert Dan Roberts, MBACP

Grounding techniques are strategies designed to bring your focus back to the present moment, helping to manage anxiety, stress, or dissociation.

5 Senses Grounding Meditation

Take a deep breath and name:

5-things you things you can see

4-things you can touch

3-Things you can hear

2-Things you can smell

1-Thing you can taste

Safe Space Visualization

• Find a comfortable position.

• Close your eyes and take a few calming breaths.

• Visualize a place where you feel completely safe and at ease.

• Add details to your visualizations: Smells, sounds, colors, textures.

• Allow yourself to fully immerse in this safe space, soaking in the feelings of calmness and security.

• When you're ready to leave your safe space, slowly bring your awareness back to the present moment.

  
  

4-7-8 Breathing Technique

• Inhale-quietly through your nose for a count of four.

• Hold-your breath for seven counts, feeling the stillness and fullness in your lungs.

• Exhale-fully through your mouth for a count of eight, releasing tension with a whooshing sound.

• *Repeat this cycle for a total of four breath cycles when starting out.