A sensory check-in to help you shift from spiraling thoughts into present-moment awareness.

What it is:
This grounding technique uses your five senses to help regulate anxiety, calm overstimulation, and reconnect to your environment. It’s a simple way to bring your awareness out of your mind and back into your body.

How it works:
You’ll be gently guided to name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell (or imagine)

• 1 thing you can taste (or take a grounding breath)

End with a centering phrase like:
“I’m back in my body.”
“I’m in the present now.”

Why it helps:

• Creates presence and calm during anxious spirals

• Redirects your focus from overthinking to grounding

• Can be done silently, anywhere, anytime

• Supports emotional regulation and sensory awareness

When to use it:

• After too much screen time or emotional content

• When you feel disconnected, frozen, or overstimulated

• As a gentle daily grounding check-in