Quick Sensory Grounding Exercises for People Always on the Go

Photo by Anne Nygård on Unsplash

The day before us can look like a long, winding road with twists and turns and unpaved paths, just as much as it can look like a timed 400-meter sprint. Our minds are conditioned to work under a time clock to reach a sometimes severe set of expectations. In between getting out of bed in the morning and flying out the door to our next destination, our sense of time thins. Next, add picking up the kids, cooking dinner for the family, and finishing up school assignments to the mix. Where do you find the time to refocus your thoughts and energy? Adding a few quick sensory grounding exercises into your daily routine could be the answer.

Believe it or not, there are still little ways to take a pause even if you’re always on the go or find yourself too busy. The following techniques are not meant to make your problems magically disappear. Instead, they are meant to help you approach the challenges life throws at you with a more centered, focused, and balanced mindset. Think of them as modern-day meditations for modern-day living. 

During Your Morning/Evening Shower or Bath

We start or end our days showering. So why not try and use that daily practice as a way to bring a little peace into our lives? We have the power to make any place feel sacred; all we need to do is set an intention. Moreover, when an automatic routine is turned into a sacred practice, those few minutes of the day become so precious and more useful than before. As a result, you look forward to the time you get to spend with yourself, even if it’s just for a few minutes.

Showering is a perfect moment to engage all five of your senses. It creates an environment where the 5-4-3-2-1 grounding method can thrive. For this method, you identify the following: 

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste or 1 thing you like about yourself

According to a variety of sources and therapists, this sensory grounding technique has proven helpful to people with anxiety, panic attacks, PTSD, and disassociation. This simple mindfulness exercise involves grounding yourself and feeling present in the moment. In this way, you focus on what you are presently experiencing with both your mind and body instead of whatever rush of thoughts are coming in. Over time, you begin to train your brain to focus on what is happening in front of you and not just on what is happening in your mind. Take your time answering these questions so you can truly experience this meditative space. Below is an example of how to complete this exercise.

To begin, deeply inhale and exhale. Next, become aware of your surroundings and then ask yourself the following questions:

5 – What am I seeing?

1. The streams of liquid falling down from the showerhead
2. My hands filling with soapy rivers
3. The shape and color of the showerhead
4. The pattern of tile on the walls
5. The peaceful darkness from the back of my eyelids as I close my eyes

4 – What am I feeling?

1. The warm or cooling sensation of the water
2. The slip of soap between my fingers
3. The smoothness of my scalp
4. The ridges of my sponge

3 – What am I hearing?

1. The trickle of water falling from the showerhead
2. The hum and squeak the sponge makes as it brushes against my skin
3. The calming music playing in the background from my phone

2 – What am I smelling?

1. The smell of lavender from my bar of soap
2. The hints of coconut in my conditioner

1 – What am I tasting? or What is one thing I like about myself?

1. The taste of wintergreen in my mouth from brushing my teeth. Remember, it’s okay if taste is not being engaged in this scenario. Instead, think of one thing you like about yourself.

This exercise allows your body to connect with your mind. Now that you have finished this grounding exercise, it is time to focus on your breathing. Let the water wash away any worries, negativity, or stress you have been carrying throughout the day. This is your safe space, where you can leave feeling renewed. Furthermore, it is a place where you can find gratitude in water as a precious resource.

While Drinking Your Morning Coffee

Set an intention for your drink. What will each sip bring you closer to? This can be done with coffee, tea, water, smoothies, or any kind of drink at any time of day. Here are a few exercises to consider:

• Inhale the aroma of your drink. With each sip or with each inhale, ask yourself a question. Then, ruminate on the taste and aroma as you give yourself enough time to exhale and answer the question. Think of this as having a conversation with yourself, hopefully a much-needed one that has been prolonged or set aside.
• Say an affirmation with each sip, aloud or internally. While doing so, take in the flavors and appreciate them. Or simply appreciate the function and properties of the drink. Allow the affirmations to let you appreciate yourself as well in the process.
• How will this drink support you throughout the day? For instance, think about the ingredients in the drink that will give you energy, focus, or a sprinkle of calmness to help you tackle the day or end it with relaxation. 

Tricycle magazine has also published information on mindful eating and drinking.

While Walking/On Route to a Destination

You can also use the five senses method to further ground yourself and practice embodied living while walking or driving to your next destination. This meditation in motion allows you to become more aware of nature and the overall environment that surrounds you. Furthermore, it can help you recognize yourself as a unique part of that natural world.

If you would like to have some guidance during your mediation, try using Headspace’s walking meditation feature. Whether you are walking in nature, at home, or in the city, guided meditations are also available to you on many other platforms such as YouTube and Spotify. With or without guided meditations, here are a few things to keep in mind when entering into your meditative space:

• Consider setting an intention for the walk or drive. You can ask yourself what it is you wish to gain or experience from this walk. Or you can simply approach this walk with the intention of leaving more grounded and focused.
• Be aware of how your body feels when you are walking. Does it feel light or heavy? Does each step feel automatic or require a lot of effort? Bring attention to your posture and how your body glides or trots during your walk. If you are sitting, be aware of your feet planted on the ground and the position of your body. Are you standing tall? Are you slouching? Notice if your muscles feel tightened or loosened. Where are you feeling tension? This bodily awareness allows you to connect with your physical nature more mindfully.
• What is in your line of sight? Acknowledge any tall trees, bright flowers, or birds flying by. If you are driving, it could instead be the passing of cars or multi-sized buildings on your left and right.
• Notice any sounds that are surrounding you. Perhaps you hear the rustling of leaves, birds chirping, or your feet lightly tossing dirt as you walk. While in the car, maybe you notice the sound of your blinker on, a car speeding up, or music flooding out from your radio. Allow these sounds to be present with you in the moment until the moment passes. Remember, these sounds and other sensory perceptions are not the main focus of your awareness and should instead be used as guideposts.
• Next, make note of any physical sensations you are feeling. Maybe you feel your feet pressing against the earth or your hands tucked in the cozy pockets of your jacket? It could be the feeling of the steering wheel in between your palms or the air-conditioning blowing in your direction.
• For the last step, embrace your body’s natural rhythm. What movements are you making? Are your arms swinging back and forth or your feet moving at a certain pace? Allow yourself to continually notice the moment you are experiencing and allow it to pass into a new one. Focus on your rhythm and on your natural movement as you continue on your path. This rhythm is what will guide you. Finally, if you feel yourself losing focus, bring your attention back to your steps or the movement of your feet once more.

Letting yourself appreciate the little moments in between all of the bustling and organizing can sometimes help you keep it all together. Please note that these exercises are not meant to replace or reinvent traditional meditation. Rather, the purpose of these exercises is to simply add a hint of refocusing and reflection that can be easily incorporated into your busy day or lifestyle. So as you enter your new day or your new week, remember that there are little moments waiting to be rediscovered and repurposed for your highest good. 

“Smile, breathe, and go slowly.” – Thich Nhat Hanh, Zen Buddhist monk